Workouts
The T-Rex Complex
Perform 5 sets of the following complex:
7 Deadlifts
7 Hang Power Cleans
7 High Pull Snatches (Forward to the 4:58 mark in this video to see high pull snatches.)
7 Back Squats
7 Push Press
Warm up with the bar. Increase weight on each set.
You cannot rest the bar on the ground during a set, even to regrip.
Important Note: ElementWorks: Olympic Lifting is on Sunday, March 14th @2pm.
"Cindy"
5 Pullups
10 Pushups
15 Squats
As many rounds as possible in 20 minutes.
Notes: If you have 25+ Rounds as a PR, try 5 Chest-to-Bar Pullups, 10 Ring Pushups, 15 Pistols alt.
Back Squat
5 x 3
then
Deadlift
2 x 8 @ 50% 1RM - 60 sec rest bw sets.
then
Max Effort Tabata Row (calories) or 3 x 500m Row Repeats
Rest as needed between efforts
Notes: 5x3 = 3 sets of 5, 2x8 = 8 sets of 2, etc.
Press
5-5-5
then
Weighted Pullup
Find 3-rep Max
then
10 Thrusters 95#/65#
10 Pullups
5 Rounds
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