Saturday, February 1

February 5, 2020

 

De-Load Week
-------------------
A single part today on our final de-load day, as we'll finish strong with "Deep End"

ACTIVATION
5 Sets:
10 Calorie Row
10 Kettlebell Movement (Lighter Weight)
10 Spiderman + Reach (5 Each Side)

Kettlebell Movements:

Deadlift
Russian Swings
Strict Press (10 Each Side)
Goblet Squats
Full Swings

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

Deep End (AMRAP - Reps)

5 Rounds:
1 Minute Calorie Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest

Rx+ 135/95, Lateral Barbell Burpees

Working for 3 minutes and resting for 1 in this 5-round workout
Record a running total of your repetitions over the three minutes and record scores during your rest period
Your final score is the sum total of your reps across the 5 rounds
For Example: If your reps went 40-40-40-40-40, your final score would be 200
Choose a light-moderate weight for the power cleans that you will likely complete as small sets or quick singles with during the workout
For the burpees, ensure chest to floor and full extension at the top of each rep

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