Tues, Feb 10, 2015

Spealler clean

Workout of the Day

—Warmup—

  • 1000m Row
  • 60 sec. Paleo Chair Hold w/20# Wall Ball
  • 20 Air Squats
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 Deadlifts w/65#
  • 10 Power Cleans w/65#

—Gymnastic Strength—

*  Rest 60 sec. between each set*

  • 4 X 7 HSPU
  • 4 X 30 sec. False grip hold on rings
  • 6 X 15 sec. L-sit Hold
  • 3 X 30 sec. Bridge Holds

—Conditioning—

10 min AMRAP

  • 200m Run

  • 5 Power Cleans (155#/115#)

  • 7 Box Jumps (24”/20”)

Baker to Vegas Runners also complete 3 1/2 hrs. before/after above…

  • Run:  10 x 100M, rest 0:45, hold splits within 2-3 sec.

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