Gustavo hitting this week’s Monster Mash.
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
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.