October 3, 2019 – Weightlifting

Warm Up

on a continuous clock
2x Rounds not for time
5x each way hollow arch/hollow rock – holding feet/shoulders off the ground turning from one to the other
5x KB Russian swings 16/12kg
5x Goblet squats
5x each way Scorpion stretch
5x each way Reach Through
5x KB Russian swings 16/12kg
Bear Crawl – lap forwards/lap backwards
5x each way static Spider Man stretch
5x each way Dead Bugs

A. Back Squat 10RM

10 Back Squats @ 100%

*starting with empty bar warm up set build to your best 10RM Back Squat in 20:00min

B. Overhead Landmines

Overhead Landmines
10-15:00 minutes
working in groups of 2/3
working on a box
attach a KB 8/12kg with a band to a bar
sets 5x reps of Overhead Squats
Scoring: Not Scored

C. Russian Kettlebell Swing 10 x 10

Russian Kettlebell Swing
– 10 sets of 10 reps @ 32 kg
Rest as needed

* intervals of 1:10min
*maintain eye level height of swing throughout all sets
*focus on driving through the hip hinge this is not specifically a shoulder workout

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