For Friday Fun, we got some swolemates for life swinging and dancing. It’s never too late and you’re never “past your prime.”
Jump Rope 3 minutes
Review Single Arm Kettlebell Clean Deadlift
Single Arm Kettlebell Dead Clean
Sets of 5/5
Go as heavy as possible while keeping the lats fully engaged and your arm plugged in the shoulder socket
Work up to a heavy set of 5
You should do about 5 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank. If you are unable to complete a set of 5 or fail on any rep, you will not be allowed to lift with any weight on the bar next week. This is simply accountability. Don’t punch above your weight.
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the deadlifts.
5 Double Kettlebell Sumo Deadlift
10 Alternating T-Pushups
Hip Bridge Complex R/L (hold each position for 5 seconds)
20yd Heavy Sled Push
Max Reps Pull-ups*
*Strict dead-hang pull-ups are preferred–if you kip, do 3 burpees for every kipped rep before your next sled push
If you are still working toward your first strict pull-up, it’s a great time to practice (negatives, partner assisted, flexed arm /chin-over-bar holds). DO NOT USE BANDS.