10 December 2012
Workout of the Day
Every minute on the minute for 8 minutes complete 3 Cleans (65-70% of 1RM) and 6 Hand-Release Push-Ups
“The Hanukkah Plotz”
In teams of two, hold position or weight while your partner works:
Hold mid-point of Squat / 800 meter row then…
Front rack hold (#185/125) / 25 shoulder to overhead (#115/75) then…
Hold mid-point of push-up / 800 meter row then…
Back rack hold (#250/165) / 25 power cleans (#115/75)
One partner holds position or weight while the other partner is working. For example, Partner A will hold the mid-point of a squat while partner B begins rowing. When A cannot hold the squat any longer, partners switch until 800 meters is completed. The same holds true for the rest of the workout. Partner A will hold the weight in a front rack position while B completes 25 reps of shoulder to overhead, switching when necessary. Partners will yell, “switch,” when they need to switch tasks.
Enjoy and Happy Hanukkah! L’Chiam!
2012 12 10