Wednesday 5/10/17

Wednesday 5/10/17

Massive SHOUTOUT to Lyndzey taking home a first place victory and PRs in all of her lifts going 6×6 at Barbell Maynia on Saturday!!!

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups


Lift

25 Minutes (maximum)

Levels 2-4

5x
3 Bench Press
Ascending sets (work up to a heavy set of THREE quality reps)
Rest 3 minutes between sets.

Levels 0/1

5-6x
8 Kettlebell Floor Press
12 Alternating Swings
30/30 seconds Side Plank
60+ seconds Rest

Conditioning

“Dunning-Kruger”

12 Minute Limit

Levels 3/4

5x AFAP
10 Pull-ups
20 Push-ups
10/10 Kettlebell Snatches

L4 – 24/18, Chest to Bar
L3 – 20/14, Chin over Bar

Level 2

5x AFAP
9 Pull-ups
12 Push-ups
6/6 Kettlebell Snatches

L2 – no Rx weight (try 16/12), band assisted pull-ups if necessary

Levels 0/1

12 Min AMRAP
10 Swings
10 Push-ups
10 Ring Rows

L0/1 – try one hand swings if possible (5 per hand or 10 alternating), box push-ups if necessary