Monday, December 26, 2016

STRENGTH

Partitioning and resting as needed, accumulate:

2 minutes in a static handstand hold (freestanding, against the wall, or in an elevated plank position)
50 Pistols (weighted, unweighted, standing on a box, negatives, or as a single-leg Russian step-up)
50 Hip Extensions

CONDITIONING

Run 800m
50 DB Snatch, 45/30
Run 600m
35 DB Snatch, 45/30
Run 400m
20 DB Snatch, 45/30
For time.

Dumbbell snatches are single-arm, alternating.
Video demo here: https://m.youtube.com/watch?v=9520DJiFmvE&feature=youtu.be

RX:
As written.

INTERMEDIATE:
40/25

SCALED:
Run 800m
20 Single-arm KB swings, left
20 Single-arm KB swings, right
Run 600m
15 Single-arm KB swings, left
15 Single-arm KB swings, right
Run 400m
10 Single-arm KB swings, left
10 Single-arm KB swings, right

*Scaled-level weight is athlete’s choice. Single-arm swing info here: https://breakingmuscle.com/learn/3-deadly-sins-of-the-one-armed-kettlebell-swing

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