AMRAP 30 mins of:
30 Bike Calories
10 L/10 R Single Arm Russian Kettlebell Swings, 53/35 lbs
10 L/10 R Single Arm Kettlebell Clean & Jerks, 53/35 lbs
10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs
Complete at 70% effort, 4 rounds or work for 30 mins. Whichever comes first.
Continuing our build-the-base workouts with the value they bring in our overall fitness and recovery! Take note of the RPE which means you should be going through this workout at about 70% effort. The bike should be a strong pace but something that you can hold continually for each round. The kettlebell work should have you working with a reasonable load that you can do either side unbroken. If you need to put the weight down between right and left sides no worries. Toes-to-bar are a reasonable volume and a great way to work on cycling the movement for today.
2-3 rounds for quality of:
Cobra Stretch, 30 secs
5 L/5 R Eccentric Single Stiff Legged Deadlifts, pick load
Pec Stretch, L 30 secs/R 30 secs
5 Eccentric Dumbbell Pull Overs, pick load
*Eccentric Single Stiff Legged Deadlifts- 6 secs lowering and regular return
5 Eccentric Dumbbell Pull Overs- 6 secs lowering and regular return
Mix of static and eccentric work. The loading on eccentric work shouldn’t be heavy but focusing on allowing you to have a good, quality stretch. Take your time through this and avoid rushing so you can get the full value out of it.