12.5.17

Tuesday

FITNESS

A.
Every 2:00 for 8 Sets:
10 Calorie Row + :45 extended arm plank

B.
Every minute on the minute for 10:00:
1 “SloMo” Power Clean @ 4X2X2*

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.6?

C.
21-15-9 reps for time of:
Power Clean (135/95)
Barbell Push-Up
___________________________________________
PERFORMANCE

A.
Every 2:00 for 8 Sets:
15/12 Calorie Row + 10 Burpees

B.
Every minute on the minute for 10:00:
1 “SloMo” Power Clean @ 4X2X2*

*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.6?

C.
“Elizabeth”
21-15-9 reps for time of:
Squat Clean (135/95)
Ring dip

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