WEDNESDAY 200122
On a 8:00 clock,
1 Kettlebell Swing (53lb. / 35lb.)
1 “L-Sit Pull-up”
2 Kettlebell Swings
2 “L-Sit Pull-up”
Continue this progression as long as possible in 10:00 (make this about virtuosity!)
Rest as needed then,
Every Two Minutes for 16 Minutes (8 Rounds)
Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions
Note: On the first evolution, “chip away” at the progression as long as possible during the 10:00 clock. The emphasis will be on the super challenging “L-sit Pull-up.” On “The Jay Bird” session, athletes can pick their weight. We will record the most weight lifted during the complex.
Jabin is the Bench Press Champion!
_____________
Congratulations to Jabin for setting the class record (and besting Coach!) during last weeks tempo Bench Press session. Jabin maintained a 7 second tempo on three repetitions with 230lb. Wow!
_______________
Wednesday Special Programs
- Krav Maga Weapon Defense (5:30PM – 6:15PM)
_______________