GFB Fitness

Noah Sager

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Go For Broke #23

March 1, 2019

Break up the reps on this workout early and on purpose. Break up the toes-to-bar into manageable sets that all you to keep moving through that bar. Singles on the squat cleans is also a tactic you should take into consideration. Singles will allow you to keep moving while not having the eccentric strain of eccentrics from doing touch and go. Go and crush it guys!

 

1. Warm-up
4 rounds
8 bar kips

8 yoga push-ups

8 squat thoracic rotations 

3 squat cleans (increasing weight each round)

 

2. Workout

19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 lb.
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 lb.

Stop at 20 minutes.

 

3. Cool-down

5:00 easy bike, run, or row

 

4. Accessory

5 sets

Max reps strict toes-to-bar

*Rest as needed

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