Monday January 21st:
Hope everyone had a restful weekend.
Push Jerks from the rig (AHAP) with some fun core work.
In the metcon, work with your coaches on getting the technique for Sumo Deadlift High-pulls. More of a Kettlebell swing-ish style movement. Have fun, and those dips get sneaky.
Looking for 4 Volunteers to be a captain in the open. Message me if you think you will be interested. We can chat details :).
Skill: Sumo Deadlift High Pull
Strength: (5) Rounds: Shoulder Pump with Abs!
3 Push Jerks (AHAP; From the Rig)
0:30 D-Ball Hug to Chest
10 Russian Twists w/DB (#35/20 is a suggestion, pick a weight for Unbroken challenging 10)
(90-sec) Rest b/w Rounds…
**Push Jerk: Weights can climb, or kept the same. Should be a challenging 3**
*Get after that strong core- This will be a tough, but fun one :)**
Metcon: 10-min AMRAP
10 Sumo Deadlift High Pull (SDLHP)
15/12 Cal. Bike Or Row (Encourage Bike :). Realize everyone doesn’t have a bike)
10 Ring Dips
L1: 95/65, Kipping Ring Dips, Regular HSPU
L2: 75/55, Kipping Ring Dips, Regular HSPU
L3: 65/45, Dips off a Box, DB Push Press instd. of HSPU (#20/15), 12/9 Cal.
L4: KB SDLHP, Dips of a Box, DB Push Press instd. of HSPU (#15/10), 12/9 Cal.