Tuesday, December 8th 2015

Tuesday, December 8th 2015

 

Warm-Up:

10m Elbow to Instep w/ Reach

5m Inch Worms Forward

5m Inch Worms Backward

Lat Stretch x :30 p/side

Arm Throws x 20

 

2 Sets:

:90 Air Assault Bike

2 x 10m Forward OH Carry w/ 2 x 12-16kg Kettlebells + 10m Backward OH Carry w/ 2 x 12-16kg Kettlebells

:90 Air Assault Bike

2 x 10m Forward Rack Carry w/ 2 x 12-16kg Kettlebells + 10m Backward Rack Carry w/ 2 x 12-16kg Kettlebells

 

Movement Prep:

Kettlebell Swings - 3 x 10 Increase weight every set. Focus on keeping a tight back and snap of the hips.

 

Strength:

Work up to heavy Axle Bar Clean and Jerk

Then:

Axle Bar Clean and Jerk - 4 x 2

Then:

Heavy Fat Grip Farmers Carries – 5 x 40m. Rest some between sets. Go as heavy as possible

 

 

Conditioning:

Every minute on the minute for 15 minutes:

 

1st minute: Row 200/150m or 15/10 Cals on Assault Bike

2nd minute: 10 x Shoulder to Overhead @#95/65

3rd minute: 12 x Deadlifts @#95/65