Monday 8/5/19
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Monday 8/5/19

It’s time for DELOAD WEEK!
We’ve just finished the first phase of the Bodyweight Relative Strength Cycle, and next week we will begin the second phase. This week we are going to leave the heavy lifting aside and have fun with some challenging conditioning workouts. We are also going to dedicate some time every day to single arm kettlebell ballistic movements–mainly the swing and the snatch.

Attention Level 0/1’s! We have a Level 1/2 Test on September 3rd @ 6:30 p.m. Skills you will be tested on are located here. You can miss two skils and still level up, so if you’re ready for the test, we want to see you there.

0:00 – 15:00
Animal Flow Mobility

15:00 – 30:00
Preparatory Drills:
Alternate with a partner, monitor each other’s form on these drills

PVC Hinge – 3 points of contact
Wall Hinge – feel hamstrings NOT quads
Two Hand Swings (sets of 5)
Standing Lat activation drill
Partner assisted Single arm shoulder packing
One Hand Swings (5 per arm) – keep shoulders level, free arm swings out and up alongside the kettlebell, torso should be square on backswing and at lockout, kettlebell should float at the top, body should be rooted into the floor and braced


30:00 – 40:00
Workout explanation, equipment setup, movement review

40:00 – 60:00

“Higher Than the Sun”

Volume Ladder

First minute: 1 Toes to Bar + 2 Kettlebell Swings, rest.
Second minute: 2 Toes to Bar + 4 Kettlebell Swings, rest.
Third minute: 3 + 6, rest.
Fourth minute: 4 + 8, rest

Every minute add one Toes to Bar and two Kettlebell Swings.
If you can’t complete the required amount of reps in 60 seconds, start over with 1 Toes to Bar + 2 Kettlebell Swings on the next minute and continue adding reps as before.
Lower levels may substitute 2x Hang Knee Tucks or 2x Ball-up Situps for the T2B.

L4 – 32/24
L3 – 28/22
L2 – 24/16