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Tempo Strength + KB Complex

Tuesday, January 26

Tempo Strength:  4 Rounds ALTERNATE Split Squat & ½ Kneeling Press

  • :20 sec of rest/transition in between sets

Split Squat Progression (assisted – BW – goblet – 2KB suitcase): Tempo 3/1/1/0

  • 5 Reps On 3/1/1/0 Tempo = :25 Work / :5 Switch Sides / :25 Work  = 20 Reps Total

½ Kneeling Press/Bottom Up Press: Tempo 1/1/3/0

  • 5 Reps On 1/1/3/0 Tempo = :25 Work / :5 Switch Sides / :25 Work  = 20 Reps Total

KB Complex:  3 x 5 Min. Rounds, 1 min. rest between rounds

R:(53+/45+) W:(45+/35+) B: (35+/25+)

:30 Right Arm Cleans

:30 Left Arm Cleans

:10-:15 Sec Rest

:30 Right Arm Racked Squat BW Squat

:30 Left Arm Racked Squat BW Squat

:10-:15 Sec Rest

:30 Right Arm Bent Row

:30 Left Arm Bent Row

:10 Sec Rest

:30 Side Plank (Right)

:30 Side Plank (Left)

 

1 Min. Off

 

Details

Date:
Tuesday, January 26
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