Thursday, July 6, 2017

Benchmark workout today

Sarah locks out a set of KB C&J for accessory work after the strength program.
I feel bad, Isabella was supposed to get a chance to start programming the S&C class and we had the July 4th holiday, The Bear, and now a scheduled benchmark workout. Don't worry, we'll be back to normally scheduled programming starting Friday. The Monday class was awesome - everyone is still talking about how hard it was. Be sure to check out a morning with Isabella, you'll find a much different flavor of workout with her. I bet you'll really enjoy it.

She likes to take advantage of the full hour, so get there early and be ready to start the warm-up at 8:30.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 8-5-3x5

Accessory/Skill

5 heavy swings between strength sets

Group Workout

50 hand-to-hand swings at a challenging weight
50 1-arm swing at 50% of above 5x10(5L,5R)

then

for time:
21-15-9
burpee
KB swing 24/16
20" box jump

record this score, it's a benchmark workout
compare to 4/3/17



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