Tuesday, March 19th
Performance Warm-up
3 easy rounds of:
Run 200m
10 push ups
20 walking lunges
30 seconds in the bottom of a 3rd world squat
Then 2 mins of wrist mobilization (stretching, twisting, circles, etc.)
Strength
Cleans
Spend 15 mins to up to 85% of your max 1RM clean. Work on using perfect technique.
Performance Notes
This is the 19.2 Open workout without the toes to bar or double unders. You just get to move through the weights. Cardio weight training is what slows a lot of people down, so let’s work on it!
Performance
For time:
15 squat cleans at 135 (or 45%)
13 squat cleans at 185 (or 60%
11 squat cleans at 225 (or 70%)
9 squat cleans at 275 (or 85%)
If you are not 100% comfortable with squat cleans, or your wrists are not feeling 100% do these as power clean, or even back squats.
Scaled Performance
For time:
15 power cleans at 135 (or 45%)
13 power cleans at 185 (or 60%
11 power cleans at 225 (or 70%)
9 power cleans at 275 (or 85%)
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Optional Conditioning
30 min moderate ride (7 out of 10)
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Fitness Notes
Each movement is the same muscle group, but each movement is going to get a little harder. Focus on technique, keep your core engaged and have fun!
Fitness Warm-up
3 easy rounds of:
Run 200m
10 push ups
20 walking lunges
30 seconds in the bottom of a 3rd world squat
Fitness (bodyweight)
For time:
30 box/chair step ups 30/24
30 jumping squats
30 Bulgarian Split Squats (each leg)
30 pistol squats (each leg, alternating)
Scaled Fitness
For time:
30 box/chair step ups 24/20
30 squats
30 lunges (each leg)
30 squats
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Kettlebell/Dumbbell
For time:
30 air squats
30 goblet squats at 70/53
30 single arm overhead squats (15 each arm)
30 alt pistol squats at 70/53