Tuesday
Baseline
2x
1/1 Arm bar
5/5 Halos
5 Prying GSQ
3x
2/2 TGU
Practice
You go, I go
Moving target complex (Double KB)
*Choose a pair of kettlebells you can strictly press 6-8 times.
1 clean + 2 presses + 1 squat
1 clean + 3 presses + 1 squat
1 clean + 5 presses + 1 squat
1 clean + 1 press + 2 squats
1 clean + 1 press + 3 squats
1 clean + 1 press + 5 squats
2 cleans + 1 press + 1 squat
3 cleans + 1 press + 1 squat
5 cleans + 1 press + 1 squat
Rest 10 mins, then repeat
During the rest, work on mobility/ stretching: brettzels, hip flexor stretching, more arm bars, take a walk, do some alligator breathing, etc. But you must keep your HR in the blue zone or below- trying to earn points during the rest isn’t allowed!
Then,
30-20-30-20 KB Swings
Durability
Rolling and alligator breathing