Heavy and Hard

April 29, 2022

6

-

minutes warming up

15

-

18

minutes working out

Flex Friday will challenge the legs today, but instead of a sprint like yesterday, we're going heavy and challenging your strength endurance. Perform the 4 Power Cleans immediately into the 4 Hang Squat Cleans - goal is a challenging weight. Then, you challenge your mental grit with your ability to withstand gravity!

Coaching

Do this workout live with an attentive and entertaining coach!

For Quality and Load

6 Rounds for Quality/Load, Not Time
4 Power Cleans
5 Hang Squat Cleans
Rest 30-sec.
Max Duration Wall Sit
Rest 60-90 sec.

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Power Clean
Medium weight you can move through.

Options: perform 5-6 reps if your weights are on the lighter side.
Equipment: barbell, DBs, KBs, backpack.

Hang Squat Clean
Use the same weight as the Power Clean, but will likely feel harder at this point.

Options: perform 6-7 reps if your weight is on the lighter side.
💪/🤰 option to perform Front Squats.

Wall-sit
Goal is to choose a difficulty between 30-60 sec.

💪/🤰 can perform to a 1/4 squat position on the wall if unable to go to 90 degrees.
🔥 add weight by holding it at your chest. "

‍

Have a question? Chat with your coach.

Get Ready

✅ Weight for Cleans.
✅ Wall space for Wall Sits.

Warm-up

Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Bent Rows + 20 Toe Taps, total

Then,
1-min. Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side

🤰 Mamas
Every Minute on the Minute for 6-min.:
Even: 8-10 Front-to-back Lunges, total
Odd: 10 Single-arm Bent Rows, total + 20 Toe Taps, total

Then,
1-min. Seated Pigeon Stretch, each side
30-sec. Overhead Tricep Stretch, each side

See warm-up details
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Heavy and Hard

April 29, 2022

6

-

minutes warming up

15

-

18

minutes working out

Flex Friday will challenge the legs today, but instead of a sprint like yesterday, we're going heavy and challenging your strength endurance. Perform the 4 Power Cleans immediately into the 4 Hang Squat Cleans - goal is a challenging weight. Then, you challenge your mental grit with your ability to withstand gravity!

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2022-04-29 Heavy and Hard by Coach Cheryl

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Power Cleans
Power Cleans

It's All in the Hips

Hang Squat Cleans
Hang Squat Cleans

Hang Squat Clean

Wall Sit
Wall Sit

Hold Movements