-Warm up-
10 Minutes:
3 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Minutes:
10 Good Mornings
10 Romanian Deadlifts
10 Back Extensions
10 Romanian Deadlifts
10 Back Extensions
-Strength-.
Deadlift, 1 x 5
Keep in mind we will be trying to improve on this every other week for a while. Make a strong effort to work on the skill before you go too heavy.
This will be a heavy set of 5 where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric (lowering) portion should be very controlled. No bounce off the floor, but also no loss of tension when you tap and go at the floor. The goal is to have reps 1-5 look exactly the same.
Deadlift, 1 x 5
Keep in mind we will be trying to improve on this every other week for a while. Make a strong effort to work on the skill before you go too heavy.
This will be a heavy set of 5 where you do not drop the bar, but also use zero momentum from the previous rep. The eccentric (lowering) portion should be very controlled. No bounce off the floor, but also no loss of tension when you tap and go at the floor. The goal is to have reps 1-5 look exactly the same.
-Conditioning-
As many reps as possible in 7 minutes of the following:3 bar facing burpees
3 power snatch, 95/65
6 bar facing burpees
6 power snatch, 95/65
continue adding 3 reps per round
-Gymnastics-
Lateral Handstand Walks
Kick up to the wall and take 4 steps left and 4 steps right.
-Cool Down-
Box Shoulder Stretch
Post all results to SugarWOD.
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| It's Kettlebell FRIDAY!! |
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