Move: Wednesday, January 15th, 2020
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1a) 0:00 – 7:00 – 7 minute AMRAP:
20 seconds/side Single Arm Kettlebell Overhead Hold
3/side Turkish Get-up
10 Lateral Lunges w/Pause in the Bottom
Use this as additional warm-up and an opportunity to work on positioning and stability.
1b) 8:00 – 20:00 – Every 1:00 x 12 sets:
Sets 1-4: 10 Pause at Floor Dumbbell Floor Press
Sets 5-8: 10/direction Seated Plate Around the Worlds
Sets 9-12: 10/side Single Arm Dumbbell Push Press
Pick weights you can maintain for all 4 sets of each movement. Perform 4 sets of one movement, then 4 of the next, and finally 4 of the third.
1c) 21:00 – 36:00 – 15 sets of :40 ON/:20 OFF:
Station 1 – Plank Shoulder Taps
Station 2 – Wall Therapy Squat Hold @ Bottom
Station 3 – Russian Kettlebell Swings
Rotate each round from one station to the next. For the Therapy Squat, establish an appropriate start position, Squat to the bottom, and hold that position for the 40 seconds.
1d) 36:00 – 40:00 – 4 minute AMRAP:
10 Prone Snow Angels
10 Strict Knees-up/Toes-to-bar
AMRAP for quality, not for speed.
2) Kettlebell Suitcase Deadlifts: 4 sets of 8/side
Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
An older video, but a great listen!