20110615

Thursday



Warm Up:
  • Perform 10 reps of each of the following movements:
  • AirSquat
  • Pull Up (Any Type for full ROM)
  • Samson Stretch (Alternate)
  • Sit Up (GHD or AbMat)
  • L-Sit x10 second hold (Seated or Hanging - Can do 1-Leg Alternates for scaling)
  • Static or Ring Dips
  • Back Extension or Reverse Hyper
*Perform each of the above x3 with 1 minute rest between Rounds

Kettlebell Challenge:
**Using 2 Kettlebells of choice, perform the following Kettlebell Complex for 3 rounds with 1 minute rest between rounds.  We will begin as a group.  Rest will begin when the last athlete has finished.  You must match or better your time for each round....hence the word Challenge.

  • Clean to Rack Position x1
  • Rack Squat x5
  • Push Jerk with full lockout x5

Strength W.O.D.
  • Back Squat 2-2-2-2-2-2-2 
Stay strong!
-Johnny
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3 comments:

  1. Johnny D.June 16, 2011 at 9:20 AM

    Good long moving warm-up. Good sleep, nutrition. KB Complex w/ 2- 1.5 pood. Will try 2pood in 3 weeks. 225# deep Box Squats for all 7.

    ReplyDelete
  2. hermitizerJune 16, 2011 at 9:35 AM

    Good times today. Probably could have done more than 1 pood on the KB Complex. 225# on all 7 Box Squats.

    ReplyDelete
  3. MachoManJune 16, 2011 at 12:50 PM

    26# KBC, will go 1 pood nxt time. 145# with last set at 155#.

    ReplyDelete

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