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Gustavo hitting this week’s Monster Mash.

Gs

 

Hope everyone had a WONDERFUL Christmas.  I hope that at least SOME of that time was spent relaxing and eating treats!!

 

Today, as promised, the workout Gustavo, Garret and I did on Christmas Eve.

 

Vivendi Lab. Week 9. Saturday.

 

10 Min EMOM

3 Power Cleans (heavy)  

You can add weight per round, I finished at 90% of my 1 Rep Power Clean

On Min 11: AMRAP Power Clean 225/155

 

Rest 1 Min

 

10 Min EMOM

5 Bench Press

Start at 185/125 and go up if you can

On Min 11 AMRAP Bench 135/95

 

 

15 Min AMRAP

15 Cal Ski Erg (Sub row if no Ski Erg)

15 Box Jump Overs 24/20

10 Med Ball Over Shoulder 100/70

 

 

Notes:

Go heavy on the power cleans.  Start with a weight that you know you can hit and don’t have to break, add weight as you go.  By the time you get to the last round it should be 3 singles.  On the AMRAP minute it should be a weight that you think you can get 7-10 with.

 

On the bench choose a weight that will be hard for 5 and try to stick with it,  go up if you can.  Goal for the AMRAP minute is 12+

 

For the AMRAP, you can sub row for Ski Erg if you need to.  If you don’t have the heavy med balls or stones, grab a sandbag.  If your sandbag is pretty light then you should definitely up the reps.  No sandbag either?? Sub 155/105 power clean.

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