IWT

50218

By: Gym Jones

MAY

26

Saturday


Workout:
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
2x20m Lunge
2x20M OH Lunge @ 10#
Then:
4x (30sec Work/30sec "Rest") Push Press
"Rest" is in OH Position
Then:
Clean + Front Squat Combo:
One combo every 30sec for 10 minutes (i.e. 20 total reps)
Then:
10x Clean Hi-Pull @ 70% 1RM +
2:00 minute Row/AirDyne (Hard) +
2:00 minute Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above)
Then:
10x Front Squat @ 60% 1RM +
2:00 minute Row/AirDyne (Hard) +
2:00 minute Rest
Three Rounds


Notes:

Clean, Squat, Row, Ride:
Arjun = Row: 510m, 518m, 536m, Ride: 50cal, 50cal, 52cal
Tony = Row: 496m, 518m, 535m, Ride: 56cal, 58cal, 63cal
McKean = Row: 568m, 564m, 561m, Ski: 467m, 477m, 482m
Thomas = Ride: 71cal, 72cal, 72cal, Row: 536m, 506m, 510m
Cody = Ride: 71cal, 72cal, 73cal, Row: 551m, 555m, 537m



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