Monday, July 10, 2017

This week's Strength Program

On benchmark day, everyone set a new record - Todd crushed his old time, you can tell because he's going so fast in the burpees that he's blurry.



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

push press 5-3-3-3x3

Accessory/Skill

5 Bulgarian split squats between strength sets

Group Workout

7 rounds:
3 kettlebell Swing Clean (left)
1 kettlebell Push Press (left)
3 kettlebell Swing Clean (right)
1 kettlebell Push Press (right)
0:30 sec rest

Work hard for fluid, seamless transitions and only adjust weight if position breaks or rep scheme becomes unsustainable.

then 

4 rounds as quickly as possible:
10 push-ups
5 pull-ups / chin-ups

then

2 minute static bar hang



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