Tuesday 11/14/17

Tuesday 11/14/17

PrettyStrong Powerlifting – Coach Amanda hit the competition platform for the first time since giving birth to Eleanor this weekend at the Savage Open. She flawlessly executed a 9×9 meet under the handling of Coach Vanessa. Good to her back!

T-Giving Options – You have two options if you’re staying in town. 1: Run the Gobble Jog (by run, we mean strive for a 5k PR) or 2: Join us at the gym at 9 am for one of the best workouts of the year (highly recommended). Sleeping in and being lazy is NOT an option. You can feast after you beast!

Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups
20 Alternating Birddogs

Skill
5-8 minutes

L3/4 – Warmup cleans, toes to bar
L2 – Practice KB bottoms-up hold, Knees to elbows
L0/1 – Review proper swing technique, then try bottoms-up holds with kettlebells

Conditioning

“High Rise”

Levels 3/4

5 Hang Power Cleans
20 Toes to Bar
400 Yd Run

10 Hang Power Cleans
15 Toes to Bar
400 Yd Run

15 Hang Power Cleans
10 Toes to Bar
400 Yd Run

20 Hang Power Cleans
5 Toes to Bar
400 Yd Run

Decrease weight on the Cleans each round as follows:
L4 – 185/145, 155/125, 135/115, 115/75
L3 – 135/95, 125/85, 115/75, 95/65

Level 2
4x AFAP

10 Double Kettlebell Swings
5 Double Kettlebell Bottoms-up Squats
10 Knees to Elbows
400 Yd Run

Levels 0/1
4x AFAP

400 yd Run
15 Kettlebell Swings
15 Ball-up Situps
10 Ring Rows

Core

50 Partner Russian Twists (50 passes, each person will do 25)