Workout of the Day: Tuesday, 11.26.13
Behold! HERE are some really awesome honorable mentions AND there stories from the last Body Composition Change Challenge held at CFCC.
WORKOUT OF THE DAY:
MOVEMENT PREP: Tim’s Yoga + Agility Warm-up, and then: Skill Work for the Clean
STRENGTH: EMOM for 10 minutes: 3 reps, Unbroken (Touch-and-Go) 3-Position Cleans (begin at 60% of your best clean and go up or down as needed throughout your sets). The 3-Position Clean means you will do one clean from the High Hang (Position “1”), then from the Hang (Position “2”), and then from the floor (Position “3”). A coach can cap you at a certain load if your form is shoddy – the load you use in this EMOM should allow you to go heavy, without sacrificing good form.
For QUALITY: 10-to-1: Tempo Ring Push Up (2 seconds down, 2 seconds up) Tempo Ring Row (2 seconds down, 2 seconds up) *If you are not able to complete Ring Push-ups as rx’d (without bands) simply sub a regular Band Assisted Push-up. In classes where the equipment is available, you may also use a band-assist on Ring Push-ups.