MONDAY Mobility: Hip Mobility. Skill Practice Warm Up: Goat Practice. Workout: Power Clean 1 – 1 – 1 -1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set) Super Set: Single-arm Ring Row Starting a new strength cycle. Go for a heavy power clean here as this is what will be used to base your starting weights on for the power clean strength cycle coming up. On the single-arm ring rows remember to keep your body/hips square to the rings as well as shoulder engaged all the way through the movement. Metabolic Conditioning Workout: “Tire Iron” – For time. 20 Kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs) 400m Run 15 Kettlebell swings 200m Run 10 Kettlebell swings 100m Run *Women’s “As Prescribed” weights and reps (Rx) Scaling Guide: 7 – 12 minutes.
Posted on: Sun, 10 Aug 2014 19:08:20 +0000
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