FRIDAY 190830



Foam Roll 3 minutes
Banded Shoulders and Lats


Row 1000 meters
15 Waiter Bows

Three Sets:
5 Deadlifts or KB Swings building up to working weight
(practice touch and go cycling for Deadlifts)
20-30 seconds Handstand Hold or Bar Hang to prep for Knees to Elbows
(practice perfect hand placement each time)


For time:
36 Kettlebell Swings
18 Knees to Elbows or Hanging Leg Raises
24 Kettlebell Swings
12 Knees to Elbows or Hanging Leg Raises
12 Kettlebell Swings
6 Knees to Elbows or Hanging Leg Raises


“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups

10 minute time cap.


Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Barbell Hip Thrust x 6 reps @ 2 sec descend
Station 2 – Band Pull-Aparts x 30 reps @ with controlled tempo
Station 3 – L-Sit x 60 seconds (accumulated time)

**We do these movements as they are equally if not more important than the “big” lifts as those big lifts work the large muscle groups.  The bodybuilding movements are geared to work the smaller stabilizing muscles that help prevent injuries.  These are what build stability and long term durability.


Banded Hamstrings
Pigeon Pose
Couch Stretch

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