WORKOUT for Friday 4/15/2022
9:00 to complete each
a. “JACKIE”
for time:
1k row
50 thrusters, 10/15/20kg
30 pullups
b.
750m row
40 thrusters, 15/25/40kg
20 chest-to-bar pullups
c.
500m row
10 thrusters, 20/35/60kg
10 bar muscle-ups
You should be able to finish each piece within the 9-minute interval so choose the right progressions for you. Post times to whiteboard!
WATCH:
Single-leg movements are arguably more important to activities of daily life since you move more in those patterns (lunge, step-up, RDL, good morning, cycling!) than you do anything two-legged and symmetrical (back/front/overhead squat, thruster, etc)
CONDITIONING for Tuesday 5/4/2021
TANGENT
As many reps as possible in 7:00
9 handstand/hand-release pushups
9 (DB) power cleans
3:00 rest, then
As many reps as possible in 7:00
15 dips
15 (DB) hang power cleans
3:00 rest, then
As many reps as possible in 7:00
21 pushups
21 (DB) deadlifts
Choose exercise variations that allow you to continue to move as it should be a grind. Post results to comments!
FOUNDATION CYCLERS meet tonight! The group will continue to meet Tuesday, Thursday, and Saturday for some bicycle fitness.
WATCH:
