November 10, 2017 – Strength

November 10, 2017 – Strength

Supplementary Strength Day! Time to work on getting us strong and working on weaknesses.

Warmup 5-10 minutes row, jog, spin

A:
3 rounds steady but easy
15 Kettlebell swings (remember not to bend your knees too much – hinge, don’t squat!)
10 V ups or tuck ups (should be fluid, not hard)
3-5 clapping pushups (go from knees if needed)

B:
3 sets
Straight leg deadlift x 12 reps (2 second negative)
Rest 60 seconds
Ring row x 12 reps (1second hold at top, 2 second negative)
Rest 2 min

Only go as as heavy and as low as form and flexibility allow for deadlift – back MUST be straight the entire time (kneese just slightly unlocked). Make the ring rows difficult but maintain tempo overall. If you don’t have rings or TRX, then use a barbell set at hip height. Sub strict Pullups of none of that is available.

C:
Every minute on the minute for 10 minutes
30 seconds max reverse lunges.
Perform reverse lunges with dumbbells, Dont be afraid to go heavy, but keep that front shin vertical and drive that back knee down. No slumping over – stay tall!

D: 5-10 minutes
Lat mobility, and roll out hamstrings and butt with foam roller