thursday, Nov. 9

Strength:

Tempo Deadlift 10-10-10

Rest 3 mins between sets.

Athlete Instructions

Starting at 55% of your 1 RM and increasing the load each set.

3030 Tempo

Athlete Instructions

The prescribed tempo for these reps today is 3 Seconds Up, No Pause at the top, 3 Seconds Down, No Rest at the bottom before transitioning into the consecutive rep. The focus today is on both the concentric and eccentric phases to work through quality positions and create greater time under tension.

"Swing and Spin"

For time:

10 Kettlebell Swings, 53/35 lbs

50 Double Unders

20 Kettlebell Swings, 53/35 lbs

50 Double Unders

30 Kettlebell Swings, 53/35 lbs

50 Double Unders

40 Kettlebell Swings, 53/35 lbs

50 Double Unders

50 Kettlebell Swings, 53/35 lbs

50 Double Unders

Athlete Instructions

Goal: 6:00-8:00 minutes

Time Cap: 12:00 minutes

L3: American KBS

L2/L1: Russian KBS

Athlete Instructions

Primary Objective: Complete the KBS Unbroken through the round of 30 reps

Secondary Objective: Unbroken Double Unders

Stimulus: Posterior Chain / Muscular Stamina/ Grip
RPE: 8/10