Strength
- Seated good morning: 2-3 sets of 5-8 reps @ 21X1 tempo
Perform a banded lat & oblique opener :30-:45/side in between sets - Nordic Curl x 3
Rest as needed and get :30-:45 of hanging from a pull up bar in between sets
Notes
Make sure you maintain your back position and tempo throughout the good morning. If you are unable to do either of these things then you have chosen too heavy of a weight. Aim for sets of 8. If you get sets of 8 today then you can go heavier next week.
The Nordic curl can be regressed by using banded assistance, and by decreasing the range of motion. We want all of your reps to be done with control and extended hips. Start with a band for assistance and a box or plates in front of you to decrease the range of motion. As you are able to control the descent more you may lower the box height. Once you get to a lower box or the floor with control, you may decrease the amount of banded assistance. Always use as little help from your hands as possible to lift yourself back up to the starting position.
Conditioning
For time
100 double unders
21-15-9
double KB deadlift
toe to bar
100 double unders
11 minute time cap
Notes
The workout today is 21-15-9 of double KB deadlifts and toe to bar with a cash in and cash out of 100 double unders. You will start with 100 double unders and then proceed through 21 double KB deadlifts and 21 toe to bar. You will then move on to 15 KB deadlifts and 15 toe to bar, followed by 9 KB deadlifts and 9 toe to bar. You will finish the workout with 100 double unders. Your score is the time it takes to complete the workout or reps completed at the 11 minute time cap.
Double unders should take no longer than 1:30 on either end. You may decrease the number of double unders or go to singles.
Your kettlebells should be moderately heavy. You may break the sets of 21 and 15 into 1-2 sets, and try to push the 9 unbroken.
Try to keep your toe to bar in 3-4 sets or less for the round of 21 and 15. Push the set of 9 to 1-2 sets.