Workout for Wednesday

It is the middle of the week and the day most people want to blow off their workout. Stay the course, plane your work and work your plan. Your body will thank you when you are done.

Warm up: Row 1k, or your choice of cardio equipment for 10 minutes.

10 Hang power cleans 115 LBS men, 75LBS women

10 Pull ups

10 Diamond push ups or Body weight bench press

10 Kettle bell high swings 1.5 pood for men 1/2 pood for women

so to recap, each exercise 10 times no rest in between exercises. After you complete one rest 1 minutes and repeat. You will do a total of 5 rounds or 50 reps of each exercise.

The word of the day is effort! We use this word a lot around my house. Always put your best effort in and the outcome will be what it is.

1 comment:

  1. OMG! that combination is crazy. You might want to take a longer rest between rounds. 2 or 3 minutes. Advanced you will be ok with 1 minute rest.

    Remember all these workouts are meant to be scaled if you are a beginner. you can dm me on twiter or email me if you have questions.