Friday 5/1/15

Friday 5/1/15

Love or hate Miranda, this is kind of bodacious. But take it with a massive grain of salt, Guys. Purely entertainment. In no way whatsoever, would we even hint at squatting four days post spinal surgery. What you can be sure of though, is that Miranda was already a master of the basics (not kinda okay, sometimes questionable, needs a ton of mobility work, but a technical master) and was insanely strong before the accident allowing for a faster than average recovery. 

Level 1/2 Test tomorrow at 10:30 am. Sign up here.

Yoga this Sunday at 4 pm. Open community class. $10. 

Warmup
Jump Rope 3 Minutes

3 Rounds
10 Downdog Push-ups
10 Kettlebell Swings

Lift
Levels 2-4
3 x [2/3/5/10]
Deadlift

Sets across. Add 3-5% to last week’s load. There are 12 work sets, ALL to be done at the same weight. Rest no more than 120 seconds between sets. NO TOUCH AND GO REPS–pause at the bottom and reset your start position every rep.

Level 1
5 x 5
Barbell Deadlift Practice (increase weight each set, maintain optimal form)

Level 0
10 x 6
Kettlebell Deadlifts (single or double)

Conditioning
5x NFT
20 Yd Backwards Sled Drag
10 Single Arm Kettlebell Chainsaw Rows R/L