Warmup
- 4 Rounds For Time @ 75%
- Row 18/15 Cals (build pace each round)
- 6 Single Arm Bottoms Up Kettlebell Press L
- 12 Sled Drag Face Pulls
- 6 Single Arm Bottoms Up Kettlebell Press R
*control your pace and focus on quality of each movement
Row https://youtu.be/gON7XC5WxCM
Single Arm Bottoms Up KB Press https://youtu.be/vvXzMUXIYaI
A1) Strict Press
30X1; 5,5,4; rest 30sec
Demo video https://youtu.be/_aISMzimYEA
A2) Alternating Kettlebell Push Press
30X0; 5/arm; rest 30sec x 3
Demo video https://youtu.be/0f7TFjrCCQM
A3) Wide Grip Strict Pull Up
- 30sec Perform as many sets of 3 pull unbroken as you can; rest 2mins x 3
- *must come off the bar after every 3 reps and must complete 3 reps witout stopping
Demo video https://youtu.be/dWB-hEfgMD4
B) 3-4 Sets Not For Time
- 10 Split Stance Single Arm Russian Swings R
- 10 Split Stance Single Arm Russian Swings L
- rest 15sec
- 30sec AMRAP Deficit Kipping HSPU 4/2″
- rest 15sec
- 4-6 Skin the Cat (slow and controlled)
- rest 90sec
- Split Stance Single Arm Russian Kettlebell Swing https://youtu.be/LmBtbF4CWr0
- Kipping Deficit HSPU https://youtu.be/_Jld7Otap9s
- Skin the Cat https://youtu.be/2x4VEl7byfc
C) 3 Sets @ 85% Effort
- Run 100m
- 9 Hand Release Push Ups
- 12 American Kettlebell Swings 53/35
- 15 Pull Ups
- 12 American Kettlebell Swings 53/35
- 9 Hand Release Push Ups
- Run 100m
- rest walk 2mins
- Hand Release Push-Up https://youtu.be/zPrcw-WIdZs
- American Kettlebell Swing https://youtu.be/rGQA9QXTdbU
- Kipping Pull Up https://youtu.be/4LyN4kwzM2I
Cooldown
Coaching Points
We are 3 weeks from the finish line. In the final week we are going to be testing some 1RMs, and giving you some benchmarks that you will be able to use to directly see your progress from week 1. What this means is that in the weeks leading up to the final week, things are going to be increasing in loads. I encourage you to hold back even if you are feeling GREAT on any given day. The opportunity to hit a new PR is in week 12. The weeks leading up to that challenge yourself in your weight training sets, but leave just a little on the table each week so you can continue to progress.
Regards,
Coach Khang
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