8-25-2011 Thursday

Warm up:
10 total-Arm rotations , hip rotations, knee rotations, good mornings
Back mobility - Hollow rocking, roll over V-sits, cat and cow followed by leg circles in same position (which is called fire hydrant circles), deep lunges (5 each leg with rotation), 10 plank to squat position.
Kettlebell swings (light weight) - one arm switch over, some juggling and # 8s.

Six sets of: (This workout is from Crossfit Invictus (CFSBK has back squats which we already did on Monday))
Deadlift
Set 1 – 6 reps
Set 2 – 4 reps
Set 3 – 2 reps
Set 4 – 6 reps
Set 5 – 4 reps
Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….;

Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (53/35 lbs)

Cool Down:
Hamstring stretch with band 2 mins each leg. Hip stretching 1 min each leg.