RowVember Starts Wednesday 11.8.17
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Strength
Clean Grip Deadlift 3RM TNG
*Begginner, 5×5 adding if form permits
Intent: Working up to a challenging triple for the touch n go deadlift. Use a clean grip/hook grip. The goal is to work up to 80-85% or a challenging set of 3.
Intent: Working up to a challenging triple for the touch n go deadlift. Use a clean grip/hook grip. The goal is to work up to 80-85% or a challenging set of 3.
Metcon
“Short + Sweet”
3 Rounds
10 Power Cleans (135,95)
20 Double KB Walking OH Lunges (55s,35s)
L3: (115,75) (35s,25s)
L2: (95,65) (Weighted walking lunges)
L1: (65,35) (BW Lunges)
Beginner: Clean Grip Deadlifts in place of Power Cleans (135,95)
10 Power Cleans (135,95)
20 Double KB Walking OH Lunges (55s,35s)
L3: (115,75) (35s,25s)
L2: (95,65) (Weighted walking lunges)
L1: (65,35) (BW Lunges)
Beginner: Clean Grip Deadlifts in place of Power Cleans (135,95)
Intent: This workout today will challenge for all athletes across the board. Cleans are intended to be done in sets of 5/5 or fast singles and lunges in 2 sets or less. Many Athletes may need to scale the loading for the walking OH Lunges if their mobility does not permit.
$ Out
3 Rounds
10 Rear Foot Elevated KB Split Squats (5 each)
15 Banded Resisted Russian Swings
20 Hollow Rocks
10 Rear Foot Elevated KB Split Squats (5 each)
15 Banded Resisted Russian Swings
20 Hollow Rocks