Thursday May 14th
A. Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
B. Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up
OR…
Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
HERD FIT
20 G2OH w/plate
20 Bench Dips
15 G2OH w/plate
15 Bench Dips
10 G2OH w/plate
10 Bench Dips
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
Every minute, on the minute, for 8 minutes (4 sets) for max reps of:
Station 1 = 30 second Wall Sit + Alternating Lunges
Station 2 = Rest
Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 10-15 Push Ups + Front Leaning Rest remainder of time
Station 2 = Rest
Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1 = 30 Seconds of Dumbbell Romanian Deadlift + 30 seconds of Double Dumbbell Bent-Over Row
Station 2 = Rest
Every minute, on the minute, for 6 minutes (3 sets) for max reps of:
Station 1 = 30 second Hollow Hold + Straight Leg Sit-Ups
Station 2 = Rest
Give yourself a few minutes to recover, and then get outside for a 20 minute jog at an active recovery pace. Keep your effort level such that you can still speak in short sentences.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
