Monday, July 24, 2017

This week in strength.

Lauren sporting the new tank while picking up her yellow shirt.
We just sent out a newsletter with some mid-summer updates.  If you're not on our email list, you can read it here.

The strength cycle is winding down. This is deload week - or as Randy likes to call is "reload" week.




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

power snatch 3-3-4x3

Accessory/Skill

5 push-ups between strength sets

Group Workout

4 rounds:
8 kettlebell full range high pull
8 goblet squat
0:30 rest

then 

5 minutes:
1 arm kettlebell swing clean
1 arm kettlebell swing
1 arm kettlebell snatch 
Weakest lift governs weight. Stay organized and powerful. Switch arms early and often.

then

2 minute Static Bar Hang



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