Tuesday January 22nd – Tempo Strength + KB Complex Mountain

Tuesday: 1/22

10 Minute Warm Up:

10 Minute Mobility: Ethan will lead first time in morning.

Stations: All Together

Station 1:

12 Minute Tempo Unilateral Strength: 3/1/1/0 – 3 Seconds Eccentric Down/ 1 Second Pause / 1 Seconds Concentric Up / 0 Seconds Pause

Work 5 x :5 Second Reps On 3/1/1/0 = :25 Work / Rest :5 Rest/Switch Arms/Legs = :30 / Side = 1  Minute RND :15 Rest BTWN RNDS x 4 RNDS = 5 Minute / 20 Reps Total

1 Minute Rest BTWN Split Squat & KB Row   

TEMPO 3/1/1/0 2KB Suitcase Split Squats: R:(30+/25+) W:(20+/15+) B:(Bodyweight)

TEMPO 1/1/3/0 KB Kneeling Single Arm Press: R:(30+/25+) W:(25+/20+) B:(20+/15+)

 

Followed By

Station 2:

 

KB Complex Mountain: 12-14 Minute “How far can you get”

Start @ 1 Rep Work Up to 5 Reps and back down

1 KB Cleans

1 KB Squats

1 KB Push Press

All on Right than repeat on Left side

  • Plus 1 Rep Next Round

For Example:

1x Clean on Right Side

1x Squat on Right Side

1x Push Press on Right Side

Switch Sides all on Left

2x Clean Right Side

2x Squat Right Side

2x Push Press Right Side

Switch Sides all on Left

3x Clean Right Side

3x Squat Right Side

3x Push Press Right Side

Switch Sides all on Left

4x Clean Right Side

4x Squat Right Side

4x Push Press Right Side

Switch Sides all on Left

5x Clean Right Side

5x Squat Right Side

5x Push Press Right Side

Switch Sides all on Left

Work your way back down