Perform all sets between 80-85% of 1RM Power Clean
Reset in the hip each time. Do not rush these and 'touch and go' them through the hip. Embrace the time under tension.
Record Each Working Set
"Tow-Mater"
For Reps:
3 Rounds
Minute 1 - Calorie Row
Minute 2 - Power Cleans
Minute 3 - GHD Sit-Ups
Minute 4 - Calorie Echo Bike
Minute 5 - Rest
Sub GHD Situps for Med Ball Situps
Barbell: 42.5/30kg
Score: Total Repetitions
Objectives / Stimulus / RPE / Workout Strategy
Goal: 200/170 Reps
Primary Objective: Consistent Scores from Round to Round
Secondary Objective: 15+ Reps on Each Movement
Stimulus: Muscular Endurance and Aerobic Capacity
RPE: 9/10
Athlete Strategy and Notes:
Push each station equally. Aim for minimal decreases between each movement over the course of the 3 rounds. We are absolutely looking to cycle the barbell today in some pretty big sets throughout the workout. Look for keeping GHD cadence to something that is relatively quick and efficient while aiming to tackle the Echo and the Row at a consistent pace and effort across. This is very true until the last and final Echo Bike where we plan to send it and feel all that lactate build up throughout.
