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February 2, 2016


EMOM for 10 Minutes
1 Squat Clean

Work up to a moderate to strong effort squat clean.   Start by working through the movement with an empty bar bell and practice catching the bar with your elbows high and chest up.  As you get comfortable with the movement ride the bar down into the bottom of your squat and then stand up. After you have warmed up to a light to moderate weight perform 1 repetition every minute for 10 minutes. Increase only if you are successful with the mechanics of the lift and consistent with every repetition.


for time
100 Kettlebell Swings 24/16 kg

Workout notes: Today’s workout has only one element.  We are exposed to this volume of swings frequently but necessarily in this manner. Without any other movement to occupy you work on a good strategy to break up the reps.  Even though the total number of repetitions is high it might be a good strategy to tackle this workout with smaller set sizes and very short rest.  Your grip will be fatigued significantly so be safe and rest as needed. A good scaling option would be to perform the swings “Russian” style by swinging the kettlebell to eye level or just as high is safe for you.

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