FocusEoMOM
Squat Clean x 3 (8 sets)
Begin @ ~60% 1RM
Work
:30/:30
10 KB Swings
5 KB OHS
20 Situps
with an equal work/rest ratio, complete 10 rounds of the above sequence. Start each :30 interval where you left off and continue until you complete 10 full rounds.
I liked this workout but I think people breezed through it a little too easy. Speed was the goal on this one but I would like to see it with the 70# KB. J
ReplyDeleteSometimes heavier is not the answer. Slow down, perfect your form, speed up, then incerase weight. There were multiple objectives of this workout and a couple of those were to train at all out intensity in short bursts, work on form, and work on speed and power. While you may have no trouble doing 53# KB swings, I was wanting to check how well everbody kept their body position and the ability to use power to pull the KB back down. On a movement like the 1-handed OHS that we do not work on much I would never want you going too heavy that weight becomes a safety issue and cause improper form, poor range of motion, or possibly injury. Situps were just put in as the equalizer to the swings and squats. A full situp would take longer and be less effective for this workout whereas a crunch situp would allow more repetitions in the short time alloted. Effecient movement and speedy transition are key to measuring the efficacy the work. Weight is nearly irrelevent and an even lighter weight could be more valuable than going heavier.
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