Workout of the Day
Find your 3 rep max.
70 KB Snatches for time @ 24/16kg (apportion reps equally between arms, use any rep scheme)
You may do the DB Snatch if necessary. 50/30lbs.
EMOM beginning at 0:00 – 10, 8, 6, 4, 2 Strict Pull-ups (these are decreasing reps at each minute interval, after you finish the final rep – at 4:00 – there are no more required Pull-ups).
Post your scores to the Whiteboard.
Congratulations to Amie! The second of the small group who committed to the 10,000 Swing Kettlebell Workout finished last night by completing 700 kettlebell swings. YEAH AMIE!
The Safest and Smartest Progression For Building Your Overhead Lifts “The overhead lift setup requires the ability to stand in good posture with correct lumbar and thoracic curves. You need full overhead extension of the shoulder, keeping the rib cage tucked, the neck in a neutral position, and elbows locked out. Once this position can be properly maintained, you can add load by starting with the overhead press. After the overhead press is mastered, you can add load and speed with the push press. After the push press is a smooth and coordinated movement, you can progress into the push jerk. When the push jerk becomes a natural movement, then learning the overhead squat is next. Clean and jerks can also be implemented during this time for power development.”—-Jeff Kuhlan for Breaking Muscle