BLACKBOARD – 26 November 2014
Workload:
A1. Deadlift:
*102.5% the load used last week and perform;
8 sets of 2 – Pause 1 inch from ground (1 mississippi, 2 mississippi)
Then:
On the minute for 20 Minutes
12 Calorie Row (Even Numbered minutes)
15 Kettlebell Swings (Odd Numbered Minutes)*If you can’t finish the work within the minute with a little bit of a cushion lower the volume just enough. The perfect balance allows you to hit 30s of work hard and get about 30-20s of rest.
Notes: For the pause deadlifts we are working on keeping a tight back! That means you look to not deviate in your spinal integrity from the pull position to 1 inch off.
Rest and Turkey tomorrow.
8x2x170#
WOD
30s row, 30s rest
55# KB swings to chest
working on a neutral foot position in movements since I’m reading KStars Born to Run book and realizing I am a train wreck of positioning