Friday July 11, 2025
Warmup
1:30 bike/row
10/side Russian KBS
10/side side bend
10/side bent over row
10/side RDL
10 scapular pushups
5 inchworms + pushup
Mobility
Banded hamstring stretch :30/side
Banded shoulder distraction :30/side
Skill/Strength
Deadlift 5/3/1+
1+ set is for max reps (cap of 10). Work up to something that will be challenging.
If you don’t want to go heavy due to the KB swings/DB snatches in the workout, do dynamic effort deadlifts 6x3 with moderate weight and short rest.
Example: https://youtu.be/Pv7ho_EwOls?si=pBVZjIGWw1MJWdlo
WOD
1 round:
24 KB swings
24 pushups
24 pullups
Rest 2 minutes
2 rounds:
12 KB swings
12 pushups
12 pullups
Rest 2 minutes
3 rounds:
8 KB swings
8 pushups
8 pullups
F: light KB; box pushups; ring rows
P1: 55/35
P2: 35/25; reduce reps to 18/9/6
C: DB snatch 50/35 instead of KB swings; wall climbs 12/6/4 instead of pushups; bar muscle ups 12/6/4 instead of pullups