Daily extras - Try it "KONG" style! (vets only)
Ladies use 75 lbs & 135 lbs
gents use 135 lbs & 225 lbs
That's, run through 3 rounds of the bar stuff ..., THEN go run. Repeat.
This workout will not suffer the stupid.
It is considered a sketchy thing to post workouts which involve a high HR and highly skilled lifts within the same round. Most professionals wouldn't do it. They think you too simple to wrap your mind around it. They think you cannot regulate yourself. That you'll see the word "AMRAP" and throw common sense, logic and safety out the window and surely injure yourself. Of course, these are the same people who would prefer you cork your forks and eat only applesauce. I mean, you CAN'T go chewing apples. They might have seeds. The thing is, there is tremendous health and fitness in hidden within this workout. The kind that looks good on. I’ve been dying to post this version of "3 bars" for 3 years. Somehow it has never fit within the rotation. But, today is different. We haven't been on the bar in quite a while and we are due for a run. Yep. Now is perfect.
Be more careful than usual today. Set yourself up with deliberate attention to form before each lift (like you always do) ... Hell, I don't even know why I'm writing this. You aren't an idiot. It's not like the safety advice we'd give for this workout would be any different today than it was yesterday. Certainly no different than it will be tomorrow. In fact, I'm not sure why I'm leaving this other than, at this point, it seems easier to finish the thought than to hit backspace. Minimalism, my friend.
Also remember, the standard for PP is - heels cannot leave the ground.
Kong Style is extremely rough. It is intended for only most salty vets.
Off site? Use DBs for the cleans and PP. We suggest 20/40 ea. Might have to get a bit creative for the deads. Try to find something close to the suggested weight and do your best interpretation of the move. OR simply double the reps with DBs for 20/40 ea. Let us know what solutions you came up with and we'll pass them on.
OMH! CUTE OVERLOAD!