2 Rounds of:
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg
GET STRONG
Deadlift
Every 3:00 for 12:00 10-10-10-10
Light, Moderate, Moderate, Heavy
GET FIT
AMRAP 16 of:
1000/900m Row (Buy-In)
-then-
10 Bar Facing Burpees
2 Squat Clean 165/115*
*Add 2 Reps squat clean each round 10/4, 10/6, 10/8, etc
COMPETITORS EXTRA
8 Rounds of:
8 KB Deadlift 53/35s
4 Ring Muscle Ups
10 Min Cap
COACHES NOTE:
Encourage control of the bar over rep speed. Bouncing 10 reps is nothing compared to controlling 10 reps back to the floor with a light tap, keeping full tension on the barbell throughout. Emphasize that time under tension, not the heavy weights.
ATHLETES NOTE:
Be smart about the pace of the buy-in Row. Beating others in your class by :30 at the cost of standing around later on makes no sense. Get off the rower ready to work on the other two movements. Stay with singles on the Squat Cleans throughout.
BODYBUILDING WORKOUT
Routine 1: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Bench Press (4 x 8-12 reps)
- Hanging Leg Raises (3 x 20-30 reps)
- Hammer Curl (4 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)