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TEMPO Strength + 15 Min. E3MOM

Friday, May 14

Tempo Strength:  4 Rounds, +  15 Minute E3MOM

TEMPO STRENGTH 4 ROUNDS ALTERNATE MOVES

 Lateral Squat Progression (assisted – BW – goblet ): Tempo 3/1/1/0

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

  • :15 sec rest/shake out

 

 Single Arm Floor Press: Tempo 1/1/3/0

  • 5 Reps On 1/1/3/0 Tempo = :25 Work / :10 sec Switch Sides (reset clock) / :25 Work  = 20 Reps Total

  • :15 sec rest/shake out

 15 Minute E3MOM –

  • Complete the 5 exercises in 3 Minutes and then rest with the remainder of the three minutes

  • Challenging weight on Clean/Squat/Row (this may be the same weight) and challenging progression for the push ups!

  • R:(70+/53+) W:(45+/35+) B(35+/25+ or BW for squats)

Min 1-3:

10x Goblet Clean

10x Goblet Squat (can be BW)

10x 2 Arm Hinged Row

10x Push Up Progression (Hands Elevated/5x Negatives–Partial Depth– Full Depth–Weighted/Feet Elevated)

10x Ninjas

Min 4-6:

8x Goblet Cleans

8x Goblet Squat

8x 2 Arm Hinged Row

8x Push Up Progression (4x Negatives)

8x Ninjas

Min 7-9:

6x Goblet Clean

6x Goblet Squat

6x 2 Arm Hinged Row

6x Push Up Progression (3x Negatives)

6x Ninjas

Min 10-12:

8x Goblet Clean or Swing

8x Goblet Squat

8x 2 Arm Hinged Row

8x Push Up Progression (4x Negatives)

8x Ninjas

Min 13-15:

10x Goblet Clean

10x Goblet Squat

10x 2 Arm Hinged Row

10x Push Up Progression (5x Negative)

10x Ninjas

 3 Min. Rolling Plank Finisher:

  • Running clock, :30 sec @ each:  Plank, Side Plank R, Side Plank L, repeat

Details

Date:
Friday, May 14
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