5/16/15 “Farmer’s Cardio 2.0”

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 In Workout of the Day

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Mobility: Hip Mobility.


Skill Practice Warm Up: 10 Minute Squat Clean Practice – 1 rep pause at the knee squat clean + 1 rep no pause at the knee, but pause at the bottom of the hole. Work up in weight then go straight into the 5 x 3’s.


Strength: Power Clean – Session 4

5 x 3 (5 sets of 3 reps, “across,” same weight for each set)

Superset: Ring Dip / Ring Push Up

5 x 5 (5 sets of 5 reps, if doing Ring push ups stay at the same angle)

Power Cleans and Ring Dips are the new strength focus. Based off your heaviest power clean start around 70 – 80% of that number. These should feel light and have great technique. There is no need to link all three together so drop each rep, reset and then get the next two reps. Even if the weight feels light don’t catch it too high because as the weight increases over the next 6 weeks you will want to feel comfortable catching the bar in a lower power position.  If 5 ring dips are really easy pause at the bottom of each rep for 5 seconds.


Metabolic Conditioning: “Farmer’s Cardio 2.0” – 7 Minutes with a Partner

Dumbbells – A: 45lbs, I*: 25lbs, N: 15lbs Dumbbells or

Sandbag – A: 80bs, I*: 60lbs, N: 45lbs

With a partner, “farmer carry” (hands at your sides) 1 pair of dumbbells or carry 1 sandbag as far as possible in 7 minutes. Each partner must take turns carrying both DB’s or 1 sandbag at the same time (no splitting them up), and the partners must stick together as they move.  Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).

Scaling Guide: 600 – 1200m

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  New Workout but you can compare it to the 5 Minute version Here.


Optional ‘Cash Out’: 2 Minute row, 1 Minute burpees, 2 Minute row

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