Monday, September 18, 2017

The penultimate week of this strength cycle

Kevin - 48 kilo TGU (attempt)
This week we go up to heavy singles in the strength program. Next week we deload followed by retest. If you're thinking about joining the next cycle, now's the time to start thinking about it.




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 5-3-3-3x3

Accessory/Skill

2 windmills between strength sets

Group Workout

5 rounds:
10 double kettlebell clean
challenge yourself with weight

then 

5 rounds:
sprint to the red door and back
10 kettlebell swings

then

2 minute superman hold



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