FRIDAY 261002
“THE NOMADIC ENGINE” (Core Cindy Edition)
20 Minute EOMOM
Odd minutes – 10/8 Assault Bike Calories
Even minutes – 1 Round of Core Cindy – 5 Toes-2-Bar / 10 Push-ups / 15 Squats
Today is very similar in stimulus as 260826.
Who can hang on to the pace through all 20 minutes?
This is a game of rhythmic consistency. The bike will spike your heart rate, and ‘Core Cindy’ will demand structural muscle endurance. You aren’t trying to finish either station in 20 seconds. Find a cadence that leaves you with 15 to 20 seconds of rest every single minute, breathe through your nose during the transitions, and protect your movement standards as the fatigue accumulates.
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Strength & Olympic Lifting
Week 6 of 8 – Series Cleans
Hang Squat Clean Strength
Skill:
4x(1+1) Hang Squat Clean + Front Squat
3×3 per side Jerk Footwork
Strength:
6×2 Hang Squat Clean @ 70-80%
Accessory:
4 rounds:
Front Squat — 5
Pause Front Squat – 3 @ 70%
Single-Leg RDL – 8 per leg
Chest Supported Row -10
Goal:
Strengthen our athlete’s ability to receive and stand up with the clean.
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minute class)
430PM – Workout of the Day