FITNESS
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Then…
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps @ 2121
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
Push-Ups
**********
Following 1 week behind in Australia,
Mixing and mashing between fitness and performance. As a first responder my and sometimes limited sleep my body doesn’t handle some of the more technical movements when sleep deprived.
A.
RDL @ 45 kg
Single arm press @ 15 kg Db
Strict knee raises
B.
Kb swings & 18kg
Total time: 8:35 mins
… little missy was having a nap so no heavy C&Js on the menu today.
A1. RDL 40X1: 10 reps w/ 135#
A2/3. Single DB Press 2111: 10 reps w/ 45#
A4. Stricy TTB 2121: 8 reps
B. As Rx (American) w/ 1.5p: 7:19
… good “quiet” sweat.
M54
Clean and Jerk 1rm
180
WOD w/50lb kb
8:40
Happy Monday!