Don’t forget to stretch out after the 10:30 class with Kim! Starts promptly at 11:45am. Feel free to stay for a short stretch or the entire session!
Part 1: SWOD
5 Power Clean
5 Squat Clean (135/95lbs)
5 Ring Dip
It’s EMOM Monday!! Today we have taken a favorite Benchmark, Elizabeth and made an EMOM out of it! The goal is to be able to perform the prescribed amount of reps within the minute. Keeping the rep scheme a little shorter is going to allow some people to get work done quicker than they potentially would doing a regular Elizabeth.
Part 1 is three heavy sets of 5 touch and go reps of Power Clean every 2min. No resetting at the bottom of each lift. Ideally you will lift the same heavy load across all 3 sets of 5. The load should be Heavier than what you will use for the Elizabeth EMOM. There won’t be a lot of time to rest between sets, about 30sec to perform the reps and then about 90sec to rest. It is only 3 sets, so make sure you go heavy and work on lifting load under fatigue.
Part 2 Roughly, around 60% of the above load would be appropriate for the Elizabeth EMOM and you should be able to do all reps unbroken pretty quickly for all 9 rounds.
Don’t forget to stretch out after the 10:30 class with Kim! Starts promptly at 11:45. Feel free to stay for a short stretch or the entire session!