Thursday, July 20, 2017

Hope you had fun with Amy yesterday


Short post tonight. I was down in Denver with Mark and Ron drooling over Camaros. Amy is lucky I didn't get one. We'll be sure to listen to a lot of Bon Jovi tonight at the gym.



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

clean pull 5-3-3-3x3

Accessory/Skill

2 windmills between strength sets

Group Workout

10x2 max effort double kettlebell front squat 
As heavy as possible while maintaining proper mechanics. If position breaks, adjust weight accordingly.

then

5 rounds as quickly as possible:
5 Pull Ups
10 Jump Squats

then

2 Minute Superman Hold



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