Tuesday 2012.02.21

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Expeditions:

Strength/Mobility:

3 Rounds or 10 minutes, whichever comes first, of:

  • Using a wall, kick into a handstand and hold for as long as possible.  Focus on keeping a solid midline and regulating your breathing while holding the position.
  • Hang From a bar with a grip that is as wide as possible.  Let your body sag and work on shoulder impingement.

Workout:

7 Minute AMRAP of:

  • 7 Russian Kettlebell Swings* @ 2/1.5 Pood
  • 14 Burpees
  • 21 Seconds Rest

* Russian Kettlebell Swing is when the kettlebell only travels to where your hips and glutes send the ‘bell.  Stand explosively from the bottom, contracting the glutes as hard as possible to drive the kettlebell.  Post rounds/reps completed to comments.

Monday 2012.02.20

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Expeditions:

Strength:

5 Rounds @ 65-70% 1RM of Press, of:

  • 4 Press
  • 3 Push Press
  • 1 Push Jerk + Overhead Squat
  • 1 Minute Rest

Workout:

2 Rounds for time of:

  • 500 Meter Row
  • 30 Box Jumps @ 24/20″
  • 30 Wall Balls @ 20/14 lbs

Post time to complete to comments.

Saturday 2012.02.18

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Expeditions:

Skill:

  • 10 Minutes practicing Forward Roll to Pistol.

Do a forward roll into a pistol.  Ultimate goal is to go from standing, to rolling, to pistol.  If you are not comfortable with this, start at the top of the situp position – rock backwards – then forwards into a pistol.  If needed, hold a light weight or kettlebell in front of you for counterbalance.  If you cannot do a pistol from this position roll into a squat.

Workout:

5 Sets of:

  • 6 Second Eccentric from top of the Pull Up position
  • 50 Flutter Kicks
  • 6 Second Eccentric from top of the Pull Up position
  • 50 Flutter Kicks
  • 6 Second Eccentric from top of the Pull Up position
  • Rest 45 seconds

To do the Eccentric from top of the Pull Up position position yourself so you can easily jump to the top position of the Pull Up, catch yourself there, then lower yourself over the course of 6 seconds. Workout is not for time.  Post experience to comments.

Friday 2012.02.17

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Expeditions:

Strength:

  • Back Squat 5×5 @ 70%
  • Between sets of Back Squat, do one rep of Front Squat (4 reps total)

Workout:

Every 30 Seconds for 10 minutes:

  • 1 Hang Power Clean
  • 2 Push Presses or Jerks

Go as heavy as possible.  Your score is whatever weight is on the bar when you finish.  If you take weight off, it cannot go back on.