Time: 5pm
Equipment: 8kg KB, 16kg KB
Warmup
25 KB swings each hand
25 KB snatches each hand
Reverse Jacobs-Kokoda @ easy pace
2 mins recovery
Workout
Jacobs-Kokoda race
5 mins recovery
Team KB snatch ladder 1-6-1 (each hand), KB locked out overhead while waiting
2 mins recovery
Half Ladder
50 KB swings
3 rounds
476 | Underground Strength Con Recap 🎙️ Ethical Business, Great People &
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Strength Con Recap! 🎙️ Ethical Business, Great People & the POWER of IN
Perso...
6 hours ago
1 comment:
took a bit longer than expected, about an hour and 20.
warmup was maybe a little too much kb work but good, reverse j-k took 15:30 at easy pace.
j-k for time felt good (except kokoda of course), finished in 12:58 so not too displeased.
kb snatch ladder was... interesting... hands were very sweaty from the run and caused big problems gripping for the whole set, not to mention cam not grasping the concept AT ALL!! haha
definitely one to do again, earlier in the session, with chalk. 1-6-1 is a good rep scheme.
the half ladder/swings were very good, 50 swings super tough after the kb work, my forearms and grip took a real beating. after the first round partitioned the second 25/25 and third 25/15/10.
hands very sore.
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