Wednesday January 11th
23.01.11
HUMP DAY HELP
“Make time for wellness or illness”
INTENDED STIMULUS
14:00-18:00. 20 Minute CAP.
Use a heavier loading on the KB than normal.
Keep the row to 2:30 or less.
Spend 1:00 or less on the KB swings.
RX
5 rounds for time:
500/450-m row
20 Russian KB swings (70/53 lb)
LEVEL 2
5 rounds for time:
500/450-m row
20 Russian KB swings (53/35 lb)
LEVEL 1
5 rounds for time:
400/350-m row
20 Russian KB swings (35/26 lb)
SKILL WORK
Pre-workout:
3 sets:
5 KB snatches/arm
– increase weight across sets
STRETCHING
2 sets:
1:00 foam roll lower back
1:00 foam roll quads
WHITE BOARD BRIEF
Target time | 14:00-18:00, 20 min CAP
Get ready for a fun workout that will allow many of you to use a heavier-than-normal KB because of the shortened range of motion.
Don’t get too crazy on the rower in terms of pace. If you go out too fast and struggle to maintain large sets on the KB, you are missing the stimulus. Instead, slow down a little bit and hang on to the KB for bigger sets. The goal is to finish each set of KB swings in two sets or less.
For the Russian KB swing, try pulling the KB back down in between your legs as soon as it reaches eye level. This will speed up your cycle time. We will practice this in the warm-up.
