Kith Workouts 9/28/15

 In Daily Workout

Kith workouts for Intensity and Fundamentals on 9/28/15.

Intensity:

A. Front squat @30×1; 4-5 reps x 5
All sets at 65-70%
Rest 1:30

B. Clean pull + Squat clean (2.1)
Every 2:00 x 6

C1. 8-10 arch-hollow swings (hollow body focus)
Rest :30 then
C2. 6-8 powerful kips
Rest :30 then
C3. 20-30 sec FLR hold on rings
Rest 1:00; ;3 sets

D. Back extensions @2021
3 sets of 8

Fundamentals:

A – PVC tall jerks – 2 reps every 45 sec x 5

B – BB push press x 3/Split Jerk x 1 – 1 set every 90 sec x 6. have them hold catch position in split for 2 sec each rep

C – 3 min clock
Row 400/350m (guys/girls)
15 anchored situps
AMRAP jumprope in remaining time (DU/SU as appropriate)
rest 3 min x 3

D – Band pull aparts 3 sets of 10

Recommended Posts