Monday 7/1/19

Monday 7/1/19

It’s time for DELOAD WEEK!
We’ve just wrapped up the second phase of the 42X1 Tempo Cycle, and next week we will embark on a completely different focused training cycle. But for now we will spend the week working up to a one rep max Bent Press, with some challenging conditioning workouts as well.

Warmup
0:00 – 15:00
Instructor led Jump Rope (5 min)
Animal Mobility

15:00 – 30:00

Windmill (quick review – 5 reps each)
– set foot position, rotate into hinge with one leg locked out (ie, windmill)
– weight in bottom hand (
– weight in top hand (mobility/stability permitting)*

Half Kneeling Windmill Press (quick review)
– 5 reps on each side, focus on powerful LAT CONTRACTION

Side Press (quick review)
– from standing with one bell in rack position, rotate into Windmill stance
– brace opposite arm on bent leg thigh
– press kettlebell out of your lat up toward ceiling
– lower bell and repeat

Bent Press*
– setup as for Side Press
– contract lat hard, and push your body down away from the kettlebell
– once you can’t hinge any deeper, begin to squat until arm is fully extended
– your arm doesn’t press the bell out, your arm holds the bell in place while your body lowers
– stand up with weight locked out overhead

*if you cannot safely perform a windmill with weight overhead, then keep working with no weight or with a kettlebell in your bottom hand, DO NOT attempt the Side Press or Bent Press

Conditioning

30:00 – 40:00
Movement specific warmups

40:00 – 60:00

“Rivers of Babylon”

20 minutes for sublimity

Levels 2-4

Perform the following complex as a ladder. Go through the complex with one rep for each movement, after you finish the first round of jump rope, rest one minute then pick the bell up and go through again, this time with two reps of each. After the second jump rope interval, perform another round with three reps. After the third jump rope interval, start back over with one rep. Continue for the duration of the workout.

Dead Clean* and Reverse Lunge (same side leg stays forward)
Dead Clean and Reverse Lunge to Press (press the bell up as you return to standing)
Dead Clean and Squat
Dead Clean and Thruster
Switch Hands and repeat on other side
Jump Rope
Rest 60 seconds

*if your setup isn’t good, your back will suffer, so lower levels may substitute a dead hang clean (below the knee, but not from the floor) in order to maintain a good neutral spine throughout the workout

L4 – 24/18, jump rope: 25/50/75 double unders
L3 – 22/16, jump rope: 10/20/30 double unders
L2 – 20/14, jump rope: 50/100/150 single unders (OR same as L3)
L1 – no rx weight, jump rope: 50/75/100 single unders