Work Out of the Week by Pete Wilson 5-25-15

This weeks workout is a combination of primarily strength, with elements of work capacity and recovery training and also core strength and stability.

The warm up is specifically designed around the primary movements and positions that will be performed in the rest of the workout.

The first effort is a combination of one Olympic lift, followed by an explosive dynamic movement and then a stretch preparing a specific muscle group for the next effort. This is designed to strengthen the entire body as well as focusing on anaerobic performance under increasing loads.

The second effort is the same format as the previous one but focuses more on the upper body, specifically pushing and pulling.  But we’ve also cleverly included some core flexion and rotation because… Hey, your core can NEVER be TOO strong!

The third effort is focused both on glute and hamstring strength and also on metabolic and cardiovascular recovery.  It combines a loaded lunge with short distance sprints, and then is made a little more fun by linking your recovery time directly to the amount of effort you exert.  You see, in an “EMOM” effort the faster you finish the prescribed movements, the more rest you have left over.  Therefore it would behoove you to go all out every round, so you can recover amply for the next one!

The final effort is all core.  Again, you cannot do “too much” core work.  It is performed for time, again in an attempt to limit ones recovery time and pack more taxing work into a shorter amount of time.

Have fun!