Wednesday, January 25, 2017

170125:

SKILL/COORDINATION:

3 Rounds (6 min cap), focus on proper bracing:
 - 10 Goblet Squats
 - Row 250

METABOLIC CONDITIONING:

KB Flows (different KBs can be used for each flow, go as heavy as you can while moving well):
4 Rounds of the following NFT (40 min cap):

5 Rds/arm (strong arm for 1-round, then STRONGER arm for 1-round, then rest - repeat for 5 rounds):
 **** the goal is to do a full round with EACH ARM without putting the KB down before resting
 - KB Clean
 - Curtsey Lunge (front leg on same side as KB)
 - Press
 - Windmill

5 Rds/arm (strong arm for 1-round, then STRONGER arm for 1-round, then rest - repeat for 5 rounds):
 **** the goal is to do a full round with EACH ARM without putting the KB down before resting
 - Swing
 - Clean
 - Cossack Squat (bent leg on same side as KB)
 - Press
 - Snatch
 - OHS

10 Rounds (rest as little as possible):
 - Two-hand KB squat clean
 - Squat curl
 - 1/1 Sit-through or 2/2 Twisting Mountain Climbers