Friday, September 22, 2017

Shortened schedule this weekend


Comrade Randy is travelling to Portland to take a class from Pavel. We'll be doing a compressed schedule since he won't be here for weightlifting practice. Today, weightlifting club will overlap with the afternoon class - you need to be done by 6:30. Tomorrow club practice will be from 10:30-12:00. We'll all share platforms and be friendly.



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 (go light today if you maxed out yesterday)

Accessory/Skill

5 heavy swings between strength sets

Group Workout

5 rounds:
10 kettlebell good morning - heavy

then

kettlebell swing ladder
increasing weight each set:
50, 40, 30, 20, 10

then

2 minute hinge hold



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