Saturday 10/6
Warm-up 200m Run
+
"Junkyard dog" warm-up
+
2 sets:
Banded Good Mornings x 15
Kip swings x 5 + K2E x 5
Hollow Rock x 20 Strength A.1: Snatch Grip RDL (4x6, tempo 4020) A.2: Dumbbell Overhead Tricep Extension (4x8-10) Metcon (Time) Partner Workout
5 Rounds for Time:
20 T2B (shared)
20 KB Deadlifts (each) 55/35# per hand
10 Wall Walks (shared)
RX+ - 20 T2B each, 70/55# KBs Extra Work Metcon (No Measure) Warm up: circular scap pull ups x10 reps each direction x 2 sets
A1. 30 second hang from rings x 3 sets
A2. 20 second ring support hold x 3 sets
A3. 10 second bottom ring dip hold (as low as possible) x 3 sets
B. Slider straddle drags x 5 reps x 3 sets
**start in plank position and slide feet in as far as possible on toes in straddle position
**walk hands back out to plank and repeat
**should be done very slowly, with almost all pressure on hands pressing into floor
C. Kipping high hip ring pull ups x:15 seconds of reps x 3-4 sets
**Goal is to get rings as close to hips as possible
**However, focus on smooth reps over height
D. Plank hold on rings x30 seconds x 4-5 sets #workoutoftheday
