Time: 5pm
Equipment: 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB
Warmup
5 x KB snatch, overhead walk up Cliff St
10 x KB pushup
15 x KB clean, racked walk down Cliff St
Swings & Ladders
50 x KB swing
1 x JL 1st landing
40 x KB swing
1 x JL 2nd landing
30 x KB swing
1 x JL 3rd landing
20 x KB swing
1 x JL 4th landing
10 x KB swing
1 x JL to the bottom
30 x 2 KB clean
Rest, repeat once
446 | QnA: Life Lessons from Sports, Training New Athletes, Managing Money,
Sports Specific vs GPP
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STRONG Life Podcast ep 446 QnA on the following topics: - Life Lessons from
Sports (Why are High School Sports Struggling vs Why Travel Teams are
Thrivin...
1 week ago
1 comment:
this was a real sweating blood session, an hour of non-stop sweat-inducing intensity!
surprisingly (!) stef saw the deliberate ambiguity in how i specified the warmup so it was 1 round through, 2 hand kb snatches into overhead walk into pushups into cleans and racked walk down. the heart & breathing were pumping hard at the end of that!
150 swings and a whole heap of ladders followed by 30 cleans made for sore hands, pumped forearms and heavy legs but we only rested long enough to swap notes about training the last few days before going again.
second run through was tougher for sure, you think fewer swings are going to make things easier and then you have to suffer a longer ladder run as legs get heavier.
total of 300 swings, 75 cleans, plenty of stairs and change. killer.
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