Friday March 30/12

A. Power Clean; 5 sets of 3 reps- I know this will be foreign for most but the thing is that I want you to try it- basically you get the wt. from the floor to your shoulders and it should look similar to the bottom of the shoulder press when it gets on your shoulders. Floor to shoudlers for a set of 3, increase wt. as you can for a total of 5 sets.

B. Choose one option (the first is the hardest):

Option 1:

100 KB Swings- Heavy

100 "Evil Wheels"

For time (break them up as you see fit)

Option 2:

As many rounds as you can in 12 mins:

10 KB Swings- Heavy/Moderate

10 "Evil Wheels" or leg lowers (alternate these movements if you want)

To a max of 100 total reps each

Option 3:

Max rounds in 12 mins:

10 KB Swings- Moderate/light

10 Situps- throw your hands for momentum

Option 4:

Alternate 30s each with 30s rest b/t movement for a total of 10 rounds:

KB Swings

Front Plank

Power Clean:

"Evil Wheels" aka Ab wheel- use a barbell with like 10# plates on it

A few things to add:

- to activate core: tongue to top of mouth (like it does when you swallow), lift the boys/do a keigel/pucker up like you'll poop your pants if you don't hurry (these will all give the same result), deep breath, draw belly button toward spine

- once you start to fatigue be careful. This is not a movement you want to fail on, you will be in an unsupported position that if your core fails you are at risk of back injury. So keep the reps smooth and when you start to feel the thoughts of "I think this is good enough for today" then pay attention and call it good. Note the # you did and try to beat it next time.