ALT. EMOM x 6 ROUNDS
A. 10 Power Cleans
B. Max Pistol Squats
C. Max Toes to Bar
D. Rest
General Warm Up
Start with the Full Joint Rotation Warmup, followed by 3-5min of cardio to get your body warm. Then…
3 ROUNDS
5-10 Sit Ups
:30 of Jump Rope Ladder Drills (or Jump Rope)
Specific Warm Up
Start by warming up your Power Clean. This can be done with dumbbells or a barbell. If you are using kettlebells, each rep should come from the hang position, not from the floor. Whichever version you are doing, start with a very light weight for a set of 5. Continue to add weight and do sets of 5 until you reach a weight that you think you can do for 10 reps.
The trickiest part of the day will be the Pistol Squats. Go through the pistol squat video and read the modifications section below to decide which leg movement is best for you today. Once you’ve decided, practice 3 short sets of 3-5 reps.
If you are doing Toes To Bar, start by doing a few short hangs from a pull up bar. Then work your way through the TTB video, progressing from hanging knee raises to hanging straight leg raises, to toes to bar, stopping at the variation that’s right for you.
Workout of the Day
ALT. EMOM x 6 ROUNDS
A. 10 Power Cleans
B. Max Pistol Squats
C. Max Toes To Bar
D. Rest
Workout Notes
This workout is an Alternating Every Minute On The Minute workout. That means you’ll need a clock or a timer. At the top of each minute, you will rotate to a new movement. At the top of Minute A, you’ll have one minute to do 10 Power Cleans. Then you wait until the top of the next minute. At the top of Minute B, you’ll have one minute to do as many Pistol Squats (or your modification of choice) as you can. At the top of Minute C, you’ll have one minute to do as many Toes to Bar (or TTB modifications) as you can. Minute D is a rest minute. That constitutes one round. Repeat for a total of six rounds!
Power Clean Modifications
The Power Clean is a movement that should be doable for everyone. The modification will come mainly in the form of how much weight you will use. For some, a loaded barbell will be appropriate. For some, a broom stick will suffice! This movement should come from the ground, to the shoulder in one smooth motion. However, if the lower part of the movement is bugging you, go with a Hang Power Clean. If the opposite is true, use a standard Deadlift.
Pistol Squat Modifications
This is a tricky one! The full pistol squat is not something that many people can do at all, much less for multiple reps in one minute! So let’s focus on what the Pistol Squat really is: Single leg strength work. All of the options in the Pistol Squat video focus on single leg strength, so any of them will do! Other single leg options: Lunges and Box Step Ups! Of course, not everyone is ready for Single Leg Work. Some folks still need to hone in on double leg work! Feel free to bring this movement down to the basic Air Squat or even a Dumbbell Squat Variation.
Toes to Bar Modifications
If you are able to, choose a hanging movement like Hanging Straight Leg Raises or Hanging Knee Raises. If you aren’t able to do that, any Sit Up, V-Up, or Crunch variation will work for this today. If you aren’t able to crunch your midsection to an effective degree without pain, spend this minute in a Front Plank variation!
Optional Accessory Work
3 x 1:00 of your most challenging Front Plank Variation!
Cool Down
1-2min in Forward Folds (Each Leg, If Necessary)
1-2 min in Pigeon / Figure 4 on Each Leg
1-2min in Samson Stretch on Each Leg
Comments