Wednesday 11.16.2022

*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” & “PERFORMANCE”

A. Three sets of:
Hand Supported Single Leg Dumbbell or Kettlebell Romanian Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds
1 and 1/4 Dumbbell Bench Press x 8-10 reps
Rest 30 seconds
Banded Overhead Tricep Extensions x 15-20 reps
Rest 60-90 seconds

B. In teams of two, alternate tasks to complete as many rounds and reps as possible in 12 minutes of:
12/9 Calorie Echo Bike
9 Burpees
6 Dumbbell Box Walk-Overs (50/35 lb)

C. Two or Three sets of:
Tall Kneeling Kettlebell Horn Curls x 12-15 reps @ 2011
Rest as needed
Side Plank Powell Raise x 10-12 reps/side @ 2010
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Complete as many rounds and reps as possible in 15 minutes of:
15/12 Calorie Row
15/12 Calorie Bike Erg
15/12 Calorie Ski

Rest 3-5 minutes, then repeat for a second time through, aiming for the same score (or better) than the first. If you are shorter on time, reduce the intervals to 12 minutes.