20211027

Warmup:

Jog 30’ and back x 3

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, Back Squats, Elbow rotations, front squat, press, push press, hang muscle cleans, hang power cleans, RDL

WOD:

“Tabata Barbell”

With a Running Clock in 19 minutes:

Tabata Deadlift (185/130)

Tabata Hang Power Clean (135/95)

Tabata Front Squat (95/65)

Tabata Push Press (65/45)

1 minute Rest between exercises

 

Tabata = 8 sets of :20 work/:10 rest

 

Score = Total reps

Video courtesy of Structure Your Strength.  Some good tips for efficiently cycling Hang Power Cleans. Today will be the definition of “Barbell Cardio”.  Don’t let the short time of each round allow your form to go bad.  Stay tight on each rep.  As a reminder, you will do 8 sets of :20 work and :10 rest of deadlifts, take a minute break, and then do 8 sets of :20 work/:10 rest of Hang Power cleans, etc.. repeat this process for the remaining 2 moves.  During the minute break, change the weight on your bar.

Scaling Options:

Bar weight -> as needed. NOTE:  Should be a weight you can do 8-10 unbroken reps with

Cool Down:

Iron Cross hold – 1 Min per side

 

Couch Stretch – 1 Min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s