October 20, 2017 – Strength

October 20, 2017 – Strength

Supplemental strength – you can either hit this today or Sunday!

A: Warmup – monostructural 10 minues (switch at 5 minutes. i.e. row 5, run 5)

then

3 sets:
20 Mountain Climbers
10 goodmornings with barbell or pvc pipe – get a stretch, use a dumbell if no bar is available.
30 second samson stretch per side

B:
4 sets:
Dumbell walking lunge 20 reps
rest 60-90 seconds

All sets same weight, warm up with a few sets of 5-10 steps at lighter weight. the weight you pick should be challenging for all reps but do not let your chest fall forward or knees buckle in. If the weight is heavy enough, you’ll need the rest…

C:
4 rounds
15 Kettle bell swings
rest 30 seconds
10 bent over single arm rows
rest 60 seconds

No support for the single arm rows.

D:
5 sets
20 yards each way Farmers + Overhead Carry
10 standing tea pot each way (heavy, slow)

Most of you wont have a farmers handle, thats ok. Pick dumbells or kettlebells for this. use a heavy weight for your lower hand and a weight you can keep perfectly locked out overhead for your upper hand. good luck!