Friday, December 6
Ditch the scale. Trust the mirror. Feel the clothes. Listen to the compliments. The # doesn’t define your progress.
Ryan Fisch
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
50 double-unders, single-under or jumping jacks
5-7 hip & back extensions
1 Burgener warm-up with empty bar
Strength/Skill
(AFTER WOD)
Tabata Russian Kettlebell Swing, pick load
The Tabata interval is 40 secs of work followed
by 20 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.
Athlete Instructions
Choose a heavy load you can safely move.
Movement Demos
3 rounds for quality of:
Overhead Carry, pick load, 100 ft
Athlete Instructions
Use 2 dumbbells / kettlebells, or one barbell. If you prefer, do the Waiter Walk.
Movement Demos
WOD
For time:
30 Clean & Jerks, 135/95 lbs
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
3:00 or less
More Likely time / rounds: (consider scaling if this seems
unrealistic)
6:00
Movement Demos
Strict Pull-Up Program (Day 3 of 20)
Today’s work doesn’t fit with our Friday programming. You’ll need to find time outside of class or this weekend to complete.
• Every 2 min for 10 min: Toes Spot Strict Pull-up + Negative
These will be similar to Day 1’s toe spotted pull-ups, but now we’re including a 3 sec
negative. Descend from the top position as controlled as possible. You have the same
volume as Day 1 (25 total reps), but the negative should make things a bit more difficult.
*Initiate your pull with the lats first.
• Single Arm DB Bent Over Row, 4 x 20
4x8-10 L/8-10 R
More lat strengthening today, but this time with some dumbbells. If you don’t have a
dumbbell, you can use a barbell. The goal here is to pull the weight to your hips, not your
chest. The elbow should go back and up. This will activate and strengthen your lats.
*Feel free to support yourself on a bench if needed. Use a weight that is challenging
but that still allows you to get the load to your hips.
Cool Down
Wall Shoulder Stretch
Hold 1-2 minutes.
Straddle Stretch
Hold 1-2 minutes.