Hey Folks!
The first week of the open is IN the books! You guys are amazing! There were Clean PRs, Jerk PRs, awesomeness PRs and everyone left with a smile (and maybe some torn calluses – ouch!)
4 more weeks to go! Hopefully the rest of it is JUST as fun and we continue to crush extreme!
Reminder – Kristins Performance Enhancement isn’t tomorrow night, it’s wednesday night! :)
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Warm up
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
Health
Batwings 2×15 seconds
*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.
**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds :)
Longevity
3 Front Squats with a pause in the bottom (hold 2 real seconds in the bottom)
Metcon
4 Kettlebell swings (overhead – TIGHT ABS!) 70/50
4 Burpees
– Rest 2 Minutes
4 Minute AMRAP:
4 Goblet Squats 70/50
4 Toes to bar
*Scale weight and skills as needed (i.e. Russian versus overhead swings, reverse sit ups versus toes to bar)
Cool Down
Stretch – Hamstrings, Calves, Pecs, Forearms
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