Wednesday, May 13, 2015

On to the next one.

Here today our shift focuses to some heavy lifting. 

Strength

15 minutes to establish a heavy complex of:

  • 1 Power Clean
  • 1 Hang Clean 
  • 1 Front Squat

Take your time on each set and use the full 15 minutes to your advantage as you rep through this complex. Build up in weight, but focus on form with each passing rep. The focus today is on this lift as the conditioning is a little different so hit this with all your tenacity. 

Conditioning

5 rounds NOT FOR TIME

  • 1 Clean Complex (70-80% of what your last lift in the strength portion)
  • 5 Strict Pullups or Ring Rows
  • 10cal Row
  • 15 Strict Situps
  • 1:00 Plank Hold

You may or may not have seen this type of workout before, but this is an extremely important type of important. The focus is obviously on our strength portion and the goal is to allow you to move, while also recovering at the same time. We do a lot of work on our bodies day in and day out and sometimes we need to come and do our strength work and then let ourselves move at a conversational pace to keep the blood flowing, but also allow us to build on that strength. So that being said I don't want to hear anyone at 6am breaking any world records to start their day. Pace yourself out and enjoy moving and the social part of everything for once. 

- Team 782