081103
Monday:
Rings, Bars and Bells
- 20, 15, 10, 5 reps for time:
- Ring dips
- 95# thrusters
- kb swings @ 1.5 pood*
*1.5 pood is 53#
Substitute the exercises to meet your fitness level:Substitutions
- Bar dips, or chair dips, bench dips
- pvc or broomstick, 65#, 45#….for thrusters
- kb @ 1 pood, db @ 15#, 20#….
081031
Friday
Halloween
- As many rounds in 20 min.
- 10 x Knees to Elbows
- 10 x Push ups
- 10 x Leg levers
- 10 x One leg squats
081029
Wednesday:
Technique Work - Squat
- Back, Front, Over-head Squats:
- 10 x 10 Air Squats
- 10 x 10 pvc squat
- 10 x 10 pvc front squat
- 10 x 10 pvc over-head squat
As you have noticed, the bar is LIGHT. So that does not mean that you barrel your way through the workout and say that you’ve finished it in record time. Take your time and really focus on the weak points of your technique. Stay alert, work with one exercise at a time and perform them with someone giving you CONSTANT feed back to correct your form right on the spot. Ego Check time!
