Tuesday
Warm-Up.
Wall Slides x 10 @ 3131
Russian Baby Makers x 10
Cuban Press x 10
Followed by…
Two Sets:
Overhead Squats x 10
Static Hang x 30-60 seconds
A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (185/135 lbs)
10 Pull-Ups
Boom Lite
Warm-Up.
Kettlebell Halos x 10 (5 each direction)
Kettlebell Windmills x 5-10 each side (slow & controlled)
Single-Arm Kettlebell Row x 5-10 each side
Skydivers x 15-20
Scapular Pull-Ups x 10
A.
Three sets of:
Lean-Away Pull-Ups x 5-6 reps @ 31X0
Rest 45 seconds
Double Bent-Over Kettlebell Rows x 8 reps @ 2111
Rest 45 seconds
Hanging Medball Curls x 6-8 reps @ 2011
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Single Kettlebell Deadlifts
10 Calories of Rowing/100 M Sprint
5 Strict Pull-Ups
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