Take the Plunge
10 x 10 Front Squat @ 60%
Rest 90 seconds b/w sets.
First,
Get as far into the following sequence as possible in 3 minutes…
21-15-9
Thruster - 95lb (scale b/w 45-75lb)
Chin-ups (scale with jumping pull-ups or box assisted pull-ups)
~Rest as needed~
Next, complete the following
15-12-9
Power Clean @ 135 (scale b/w 75-115lb)
Burpees
Post results to comments.
Bench Press 8-6-5-4-3-2-1 (work up in weight each set)
5x5 Overhead Press
Snatch High Pulls 3x8 [DEMO VIDEO]
Single-Arm Kettle Bell Swings 3x10, each arm (you pick weight)
Plyo Push-up 2x12 (start from ground and explode up to plate of your choice) [DEMO VIDEO]
Plate Jumps 2x12 [DEMO VIDEO]
Rest...
2,000m Row
Rest as long as it took to row 2,000m
Row 1,000m
Rest as long as it took to row 1,000m
Row 500m
Rest as long as it took to row 500m
Row 300m
Rest as long as it took to row 300m
Row 200m
Rest as long as it took to row 200m
Row 100m
Rest as long as it took to row 100m
*All as prescribed. Sub running if you cannot row.
5 rounds of...
Front Squat, 8 reps @ 70% 1RM
400m Sprint
Rest 3 minutes
Then, bodyweight work...
3 x 50 of...
Push-ups
Sit-ups
Air Squats
Complete 50 reps before moving to the next exercise. Rest 2 minutes before starting a new set.
*All as prescribed.
First, did you guys see that Bethany ran a marathon without any formal training aside from Eo3 daily workouts?? So awesome! Congrats, Bethany!
Work up to heavy full squat clean (1RM if possible) in 15 minutes…not a second longer.
With 80% of today’s heavy clean…
~REST 5-7 minutes~
For 7 minutes…
Every 30 seconds 1 power clean + 1 front squat @40-60% of clean
*All as prescribed.
