Tuesday 5th December – WOD, Barbell & Movement

4th December 2017


Tip Tuesday
KB Swings are NOT an upper body movement nor is it a squat.
A kettlebell swing is a hip flexion followed by an explosive hip extension, this drive from the hips & contraction of the glutes sees a transfer of momentum that send the kettlebell forward. As the hips reach their extension point the quadriceps (Knee Extension) & Calves (Plantar Flexion) continue the upwards direction. The ‘American’ kettlebell swing can see a crossover with the Triple Extension seen in all Olympic Lifting.

WUWOD

1 Min Ski/Row
10 Single Leg Bridge Each Leg
10 KB Good Mornings @ 16/12
10 Sumo Stance KB Good Mornings
10 Straight Leg Deadlifts

 

WOD 1

In 25 Mins
Deadlift
5-3-1-3-5

*Build and complete sets at approx:
5=80% 1rm
3= 85%
1= 95-100%
3= 87-90%
5= 82-85%

 

WOD 2

For time:
50-40-30-20-10
KB Swings @ 32/24
Ab Mat Sit Ups
*Goal is to finish under 16 minutes. Challenge yourself to get each round done in a few sets as possible, if not unbroken.

 

Additional Work

REST

 

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