"If I were to give up sarcasm that would leave interpretive dance as my only form of communication. Try and communicate with your partner in interpretive dance today. "
24:00 OF MOVING
EMOM 24:00 Minute 1:
15/12 calorie row or bike
Minute 2: 3 Push press (205lbs/135lbs)
Minute 3: 50 Double unders
Minute 4: 3 Push Jerks (205lbs/135lbs)
EMOM = Every minute on the minute
INTENDED STIMULUS AND WORKOUT OPTIONS
Today is an interval pressing workout under respiratory fatigue. The goal for today is to be under the 0:50 mark with all work in the minute completed. Each athlete should have 0:10 - 0:15 rest each minute, modify weight and reps to achieve this.
Intermediate EMOM 24:00 Minute 1: 12/10 calorie row or bike
Minute 2: 3 Push press (175lbs/120lbs)
Minute 3: 30 Double unders
Minute 4: 3 Push Jerks (175lbs/120lbs)
Novice EMOM 24:00
Minute 1: 10/8 calorie row or bike
Minute 2: 3 Push press (135lbs/95lbs)
Minute 3: 20 Stick jumps
Minute 4: 3 Push Jerks (135lbs/95lbs)
*Decrease loading to a challenging weight with good technique if needed.
30 Partner leg press downs
2 X 1:00 Hanging on bar partner shoulder stretch