There are 2 workouts programmed today.
Do DL & Press if you are working on strength.
Do Corrugation if you are working on core.
Not both.

Corrugation

For time:

800m run
50 situps
50 back extensions
1 min 6" leg hold
50 KB juggles 25/35
50 tick tocks L 25/35
50 tick tocks R 25/35
1 min ab bridge hold (plank)
50 crunches
50 crunch twists L
50 crunch twists R


Post time to comments.

Daily Extras - 

Run another 800 m

Workout Notes: 

  1. Most of you preferred the core stuff last week, so we are listing this one first.

  2. If you are looking for a little more out of those abs today, consider switching crunches for crunches on a ball. Don't have a ball? Cool, just roll up a towel and place it in the small of your back. Keep the small of your back pressed into the towel at all times as you do your crunches.

  3. Don't love the thought of juggles? Cool just let it fly a little bit without flipping it. Letting it go at the top of the arc and catching it on the way back down will still reward you with most of the benefit (sans coordination & accuracy). 

  4. Back tweaking a bit from all the KBs yesterday? Skip the juggles.

  5. Why KB juggles? It really is a different thing. 50 swings vs 50 juggles feels VERY different. Plus, I like to stimulate as many aspects of fitness as possible. Juggling a KB increases your skill, coordination, balance and accuracy. This is in ADDITION to the normal benefits of a KB swing. We don't do these all the time so try to milk as much benefit from them as possible. 

  6. Does the 6" leg hold hurt your low back a smidge? Try bending your knees, elevating your legs and pressing your low back into the floor harder. 

Strength Bias …

DL & Press

Warm-up -

100 KB swings
50 pushups
50 anchored stab situps
Complete piriformis & low back stretches

Workout: 5 Rounds of

5 Dead lifts AHAP
5 OH BB press AHAP
15 OH triceps ext 15/25 ea

Post weights used per set to comments.

Workout Notes:

  1. If your back is aching from all the KBs drop the KBs from the warm-up and simply run 400m.

  2. Lighten up your deads if your back is aching.

  3. Today we are doing rounds, not sets.

  4. Before you perform your first “work set” take 2 or 3 warm-up sets with a lighter weight.

  5. Do the stretches several times if you like.

  6. You may lift bars from a rack for the OH Press.

  7. Do NOT let heels leave the floor during press.

  8. Do the pushups with strict form.

  9. Perfect form on those DLs.

So cool to meet Big John today. He has a BB/strength gym in town. Check him out HERE!

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