August 31, 2016
WEDNESDAY!
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.
Clips are required. De Load with care!
MET CON: 15:00 Clock!
E: 4RFT!
10/8 Ring Dips
3 EACH (6 total) Single Arm Man Makers #55/35 DB
4 each (8 total) KB weighted Pistol Squats #35/25 (hold the KB anyway).
RX: 4RFT!
4 EACH (8 total) Single Arm Man Makers #45/25 DB
8/6 Ring Dips
12 DB Goblet Squats #45/25 DB
SCALED: AMRAP!
8 Alt. Single Arm Man Makers #45/25 DB
12 DB Goblet Squats #35/15+ DB
6/4 Ring Dips (5 Ring Dip-A, 5 Jumping Ring Dips w/Strict Pause at the top or 12 “20 Box Dips”.