This Sunday in Northampton! Coach Ari's muscle up clinic at 8.00 a.m. Mark your calendars!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)
2. Five minutes deliberate practice of the 3 positions of the deadlift. Make sure you understand the difference between driving up the hips and lifting with the back (5 min)
Six sets to work up to your heaviest double of the day (20 min)
4. “Holly Black” AMRAP 8:
- 15 Kettlebell swings
- 20 Lunging farmer’s walks
Lunging farmer’s walk w/ one kettlebell will force you to stabilize through the trunk
LIII: American swings @ 53/35lbs LII: Russian or American swings as appropriate, 35/25lbs LI: five rounds not for time of 10 swings, 10 walking lunge (alternating)