EMOMing Chief

Warm-Up

New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here

Then:

Workout Brief

EMOM 15 of: Each minute complete the following:

  • 3 Power Cleans (95/135)
  • 6 Push-Ups
  • 9 Air Squats 

 

Stimulus Goal:

Why Do This Workout? A classic workout done EMOM style today. You will have greater abilities to stay on task and to get your work done in each minute of work, try to stay on pace throughout. You will have greater hip power, lower back strength and cardio respiratory endurance after completing this workout. Duration and Feel: You should have at least 15 seconds to breathe and prepare for the next round in each minute. This will start off as an EMOM but might turn into an AMRAP in the last 5 minutes or so. There will come a point in this workout where you have to flip a switch and say goodbye to rest, put your head down and push through!

Barbell Weight: Should feel moderate-heavy but still allow you to go unbroken or do quick singles with each set of 3 power cleans today. Should be a weight you could do 10-12 repetitions of while fresh.

Specific warm-up focus: Power clean warm-up and practice. Scaling Options: Lighter weight on barbell. Push-ups –> incline push-ups –> knee push-ups 

At Home Options: Complete 2 dumbbell power cleans each arm in each minute instead of 3 barbell power cleans.

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