July 29, 2016
FRIDAY!
A) 10:00 (progressively loading) “Barbell Complex” EMOM!
“Barbell Cycling”
Note: E/RX must perform the workout as prescribed. We are looking for T&G reps (UB if possible).
Power Clean + Push Jerk!
E:
135/95x7x3:00
155/105x5x3:00
185/115x3x4:00
RX:
115/85x7x3:00
13/95x5x3:00
155/105x3x4:00
SCALED:
95/65x7x3:00
115/75x5x3:00
135/85x3x4:00
MOD:
1) Warm up to a challenging weight and stay at that weight for the entire EMOM (4-6 reps). Do not progressively load.
2) Scale Down Option: Hang Power Cleans + S2O.
3) Perform 8 DB HPC + DB PP #35/25 + 8 Air Squats EMOM.
B) MET CON: 14:00 EMOM!
4R: (rebounding) S2O
E: 12 Reps #135/95
RX: 10 Reps #115/85
SCALED: 10 Reps #95/65
REST 1:00!
4R: (ALL Out) Bike
E: 12/10 Calories
RX: 11/9 Calories
SCALED: 10/8 Calories
Reset the bike to 0:00 before the start of each round.
REST 1:00!
4R: Parking Lot FC “Sprint”!
E: #45/35 DB’s
RX: #35/25 DB’s
SCALED: #25/15 DB’s
MOD: Sprint without weight!