Wednesday 12-30-2020 Starke HomeFit

A.  2:00 on / 2:00 off x 6 sets
12 deadlifts
9 hang power cleans
6 front squats
3 S2OH
max cals in time remaining

B. EMOM X 15 (5 sets)
1: 0:30 curls
2: 0:30 strict press
3: 0:30 tricep kickbacks or skull crushers

Workout notes/intentions: part A is intended to be a barbell, but KB’s or DB’s work too. Weight is athletes choice- it should be a challenging weight that you can do each movement unbroken. You may choose to drop briefly for a few seconds, but you shouldn’t need a lot of rest. The goal is to get through the barbell complex quickly and have time on your machine (around the minute mark, or slightly more than a minute on the machine is ideal). Work to rest ratio is 1 to 1.

Part B is some accessory work. Choose light weights that allow you to move for the entire 30 seconds. You get 30 seconds of rest following each movement.