StrengthÂ
4 Sets not for time:
- 10 Kettlebell Push Press
- :10-20 L-sit hold
Notes
Today’s strength is four sets of kettlebell push press and L-sit holds. You may build across the 4 sets or stay at the same weight across.
Start with a proper kettlebell front rack for the push press. In the front rack, the handles should be below the chin and between the ears. Then with a controlled dip and powerful drive, drive and press the kettlebells to a full lockout overhead before returning to the front rack.
The l-sit hold may be performed hanging from a pull up bar or from a support position. If you cannot keep your legs parallel to the ground, bend one or both knees.
Conditioning
Complete as many rounds as possible in 14:00:
- 6 Power Cleans
- 8 Shoulder to Overhead
- 10 Toes to Bar
Notes
Today’s conditioning is 14-minutes of power cleans, shoulder to overhead, and toes to bar. Your score is the number of rounds and reps completed in the 14-minutes.
The power cleans should be done with a moderate weight. If you are using a barbell, quick singles or small touch and go sets would be appropriate. If you are using dumbbells or kettlebells, try to hang on to them for all 6 reps.
The shoulder to overhead should also be with a moderate weight. Aim to complete 8 reps in a row throughout the workout. A quick push jerk would be your best option.
The toes to bar should be done in 1-2 quick sets. Substitute knee raises or sit ups if needed.