Warm-up:

Row 500m

15 dislocates 

15 good mornings

15 squats

Inch worms with a push up down

Samson lunges back

Mash psoas with KB handle

Warm up deadlift
Strength:

Six sets of…

Deadlift

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

WoD:

Three rounds for time of…

20 Pull-Ups

40 Russian Kettlebell Swings (53/35#)
Mobility:

Roll posterior

Roll lats

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021