04/15/2022 Friday’s Workout
by Ana Liston
WARMUP
Rowing Warmup
Round 1: 10 strokes at 20 spm
Round 2: 10 strokes at 22 spm
Round 3: 10 strokes at 24 spm
Round 4: 10 strokes at 26 spm
Round 5: 10 strokes at 28 spm
Intoโฆ
1 ROUND
10 Alt Cossack Squats
10 Alt. 90/90 Stretch
5 Bootstrappers
5 Inch Worms to Squat
1 ROUND
10 Elbow Punches
5 OH Press
5 Front Squat
5 Behind Neck OH Press
5 Back Squat
STRENGTH
3×3*
Squat Clean
*All working sets should be Lightโฆabout 70-75% of 1-Rep Clean. This is Deload week, keep mechanics perfect.
(Score is Weight)
Week 7 of 8
WORKOUT
“CLOUDKICKER”
4 ROUNDS FOR TIME
7 Unbroken Bear Complex* (115/75)
500/400m Row
*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Behind the Neck Push Press
(Score is Time)
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