Wednesday 5-24-17

Coach's thoughts on today:
Don't sleep on those ring rows. No more pulling before Murph, because if you really dig down deep on those you're gonna feel it till Saturday anyhow. As for the kettlebell work, The moves get slightly more challenging as the reps come down so that will help manage the weight. Really focus on a tight lockout on those RKBS.

Warm-up:15min

Easy 800m run

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Strength:20min

  • Ring Row (5 sets)

If you can do these with your feet elevated so the bottom is just slightly below parallel for a set of 10 or so do it! If not, feet on the floor to slightly above parallel, and if you can't do that scale back as needed. For reps to count they MUST be wrist to body.

Score each set in notes and best set gets recorded.

Conditioning:15min

  • Form: AMRAP - Rounds and Reps

12 RKBS
10 KB Cleans R
  8 KB Squats R
  6 KB Lunges R/R
  4 KB Snatch R
  2 KB Press R
12 RKBS
10 KB Cleans L
  8 KB Squats L
  6 KB Lunges L/L
  4 KB Snatch L
  2 KB Press L

  • C/I: AMRAP - Rounds and Reps

12 RKBS (24/12 -- 32/20)
10 KB Cleans R
  8 KB Squats R
  6 KB Lunges R/R
  4 KB Snatch R
  2 KB Press R
12 RKBS
10 KB Cleans L
  8 KB Squats L
  6 KB Lunges L/L
  4 KB Snatch L
  2 KB Press L