- 21 Deadlifts @ 155/225
- 42 Assault Bike Calories
- 84 Double Unders
- 15 Deadlifts @ 155/225
- 30 Assault Bike Calories
- 60 Double Unders
- 9 Deadlifts @ 155/225
- 18 Assault Bike Calories
- 36 Double Unders
Deadlifts @ 95/135 or 125/185 ; women scale Assault Calories to 28/20/12 respectively; scale Double Unders to double the amount of singles or do Double Under attempts for 3 minutes/2 minutes/1 minute respectively.
Motiv Says…Protect your back! If you have trouble keeping your back flat on Deadlifts try lifting from blocks or an elevated kettlebell with reduced load. Focus on the drive coming from glutes and not “standing up” the weight.
Every minute on the minute for 20 minutes (5 sets) alternate the following:
- M1: 5 Deadlifts + 10 Double Pulse Air Squats
- M2: 5 Hang Power Cleans + 5 Pushups
- M3: 5 Front Squats + 10 Double Pulse Air Squats
- M4: 5 Push Jerks + 5 Pushups
Challengers: the goal with today’s workout is to break down the Clean & Jerk exercise into its basic components which are themselves core exercises. We will skill and drill all four of these core movements during your warmup then move you through this EMOM workout. The fitness difficulty of this workout is directly proportionate to the weight you’re lifting on that bar. You will not get bulky by lifting more weight – you will get bulky by eating a burrito after lifting more weight! Please pay attention to your diet…do the work in the gym (moving more weight burns more calories) and then eat clean to stay lean.
Coaches: have everyone keep change plates handy for quick weight changes each minute if there is too much variation in load, especially with Push Jerk. Also, plan Goblet Squats and Double Kettlebell Presses as subs for the Front Squats and Push Jerks respectively for those with shoulder and wrist mobility issues.