Tuesday, January 14th, 2020


Published January 13, 2020


Coach leads group through:

10 SA Upright rows (Both arms at the same time.)

10 DB Strict Press (Both arms at the same time.)

10 DB Hammer Curls

10 Hanging Scap Retraction

5 Jefferson Curl - holding one KB with both hands. (video)

3 rounds

 

A. 0:00 – 4:00 – Every 1:00 x 4 sets: 5/side Single Arm *Tall Kneeling Kettlebell Bottoms-up Press
Focus on positioning and activation over load.

**Perform all reps on 1 side, then switch to the other.

B. 4:00 – 14:00 – Every 2:00 x 5 sets:
2 Jerk Dips (video) + 2 Split Jerks
*Build to a heavy complex in the 5 sets.

**Take the bar from the rack.

C. 14:00 – 30:00 – Every 4:00 x 4 sets:
5-10 Strict Chin-ups
10 Ball Slams 40/30 +
1:00 Front Plank Hold +
10 Ball Slams 40/30
*Break-up the plank hold as needed, but you must accumulate a total of 60 seconds.

**Add load/assistance as needed for Chin-ups.

D. 30:00 – 36:00 – 6 minute AMRAP:
10 Alternating Dumbbell Plank Rows +
30 Double-unders
10 Dumbbell Z-Press +
30 Double-unders
 *AMRAP for quality, not speed.


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