Monday 7.31.2023

*Coach’s Notes: Hand Supported Single Leg RDL

From time to time, you’ll see us prescribe a “hand assisted” version of a single leg movement, such as a Split Squat. The purpose here is to take our balance out of the equation (to a degree), and allow us to use heavier weights, with excellent form. Focus today on keeping the shoulders and hips square throughout, and see if you can push the loading a bit on the Single Leg RDL.

“FITNESS”

A. Three sets of:
Hand Supported Single Leg Kettlebell Romanian Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds
Single Arm Seated Dumbbell Press x 8-10 reps each arm @ 20X1
Rest 30 seconds
Bent Over Dumbbell Reverse Flies x 12-15 reps @ 2010
Rest 60-90 seconds

B. Against a 12-minute running clock:
1 Strict Pull-up
2 Alternating Dumbbell Snatches
3 Box Jump-Overs or Step-Overs
2 Strict Pull-ups
4 Alternating Dumbbell Snatches
6 Box Jump-Overs or Step-Overs
3 Strict Pull-ups
6 Alternating Dumbbell Snatches
9 Box Jump-Overs or Step-Overs
...and so on

*For your convenience:
4/8/12
5/10/15
6/12/18
7/14/21
8/16/24
9/18/27
10/20/30

“PERFORMANCE”

A. Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean (from the knee) + Jerk

Start around 65% of your 1-RM Clean & Jerk, and build over the course of the 8 sets to something heavy for today.

B. Against a 12-minute running clock:
1 Bar Muscle-Up
2 Alternating Dumbbell Snatches (50/35 lb)
3 Box Jump-Overs (24/20")
2 Bar Muscle-Ups
4 Alternating Dumbbell Snatches
6 Box Jump-Overs
3 Bar Muscle-Ups
6 Alternating Dumbbell Snatches
9 Box Jump-Overs
...and so on

*For your convenience:
4/8/12
5/10/15
6/12/18
7/14/21
8/16/24
9/18/27
10/20/30

“ENDURANCE (AKA SWEAT SESH)”

30-45 Minutes at sustinable pace of:
1000 Meter Bike
100ft KB Front Rack Carry (Left Arm)
100ft KB Front Rack Carry (Right Arm)
500 Meter Ski
100ft Suitcase Carry (Left Arm)
100ft Suitcase Carry (Right Arm)