zach and wife

Jackie and Zack Landmark!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 21-15-9

  • tuck crunches
  • goblet squats

3. Technique review: the three positions of the kettlebell swing. (click here to review on your own!)

Then test for thoracic mobility to determine if you are able to benefit from the Russian-style swing or the American-style swing.

4. Technique review: the midfoot strike

Run prep: walking lunges, spiderman lunges, toy soldiers, high knees, butt kicks, cariocas, classic ankle mob.

(This is our first run of the season, so please approach the running warm-up with enthusiasm, and then approach the sprints carefully. Pay attention to your body as well as the landscape. If this is your first time running on minimalist shoes, please sprint no more than 80%.)

4.  "Helen"

Three rounds for time of:

  • Run 400m/ row 500m
  • 21 Kettlebell swings 53/25lbs
  • 12 Pull-ups

12 minute cut-off.

LIII: as rx'd.

LII: Three x (AMRAP 3 [run 400m/ row 500m, 21 kettlebell swings], AMRAP 1 [pull-ups]). If you complete 21 swings before the AMRAP 3 is up, move on to pull-ups. If you complete 12 pull-ups before AMRAP 1 is up, head out on the next run/ row.

LI: Three rounds run 400m/ row 500m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows.

5. Mobilize:

  • "Barbell Calf Smash" p. 379
  • "Banded Heel Cord Mobilization (Anterior Bias)" p. 385

Have fun!