Wednesday, January 11th 2017

Warm-Up:

Assault Bike – 2 minutes

 

Movement Prep:

Downward Dog x 30 seconds

Upward Dog x 30 seconds

Handwalk (in place) x 5

Single Leg Touches x 5 p/leg

 

Strength:

Deadlift

3 x 5 @ 50% 1RM (Rest 1 minute between sets)

3 x 4 @ 60% 1RM (Rest 1 minute between sets)

3 x 3 @ 70% 1RM (Rest 2 minutes between sets)

3 x 2 @ 80% 1RM (Rest 2 minutes between sets)

6 x 1 @ 90% 1RM (Rest 3-4 minutes between sets)

 

Conditioning:

Kettlebell Complex. 

1 minute at of each exercise for max reps. Do not put kettlebell down the entire time

1-Arm Swing left hand
Figure 8
1-Arm Swing right hand
Figure 8
1-Arm clean and press left hand
Slasher-to-Halo
Lunge (hold KB in right hand. lunge forward and back with left leg)
1-Arm clean and press right hand
Slasher-to-Halo
Lunge (hold KB in left hand. lunge forward and back with right leg)