A. AMRAP in 20 minutes of:
5 power cleans (105/155)
10 ghd sit ups
15 push ups
20 double unders
B. From Guru’s Chest
Part A:
5 sets of 5 reps of back squat at 70-80%
Part B:
5 rounds for time, 10 minute time cap
20 kettlebell swings
8 ring dips
Modifying:
If you modify and finish in less than 5 minutes, do extra rounds until you pass 5 minutes.
Back squats:
Tempo squats: 5 sets of 5 reps, with light or no weight, 3 seconds down, 3 seconds at the bottom, 3 seconds going up. Flex everything, keep the best form you possibly can the whole time. If you get to any position in less than 3 seconds, slow down! If it is taking you longer than 3 seconds to get into a postion DO NOT SPEED UP. Finish whichever part you are on at the speed you started it, wait until the next rep to try and speed up. Taking more than 3 seconds on a single part is OK, taking less than 3 is not. Really work on figuring out how fast you need to move to hit 3 seconds exactly.
Kettlebell swings:
Romanian deadlift: using whatever LIGHT weight you have. Romanian deadlifts are like good mornings except you’re holding weight (with straight arms). BEND YOUR KNEES a little bit, don’t keep your legs completely straight. These target your glutes more than regular deadlift.
Good mornings: unweighted. Fold your arms in front of your chest and snap up to a straight position.
Ring dips:
Bench dips: you can use a chair, bench, box, whatever. Keep your back up close to the bench, you want to go straight up and down, not backward and forward.
Push ups: do these with your hands on a counter top or standing up against a wall. Think about keeping your hips straight the whole time.
Knee push ups: I would rather you not do these and work on keeping your body straight. If you are doing these REALLY focus on keeping your hips straight.
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