Warmup:

Grab 10# plate

2 Sets

10 Plate Ground2OH

10 Plate Around the worlds

10 plate squats – See video below, courtesy of Functional Bodybuilding

5 Burpees to Plate

Then…

10 Corba2Downward Dog

10 Iron Crosses

10 Scorpions

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of the following: High hang shrug, hang shrug, high hang high elbow, hang high elbow, deadlifts, clean

S/S/S:

Clean Pull

5X5

Increase weight ea set

Compare to 28 Oct

Video courtesy of Catalyst Athletics. We’ll finish re-test week with another 5X5 stab at our Clean Pulls.  After 9 weeks of technique practice and strength building, the numbers you did on 28Oct should feel LIGHT!  So aim to go heavier each set

WOD:

For Rounds & Reps:

AMRAP 5:

10 Russian KB Swings (53/35)

10 Plate G2OH (45/25)

– Rest 3:00

AMRAP 4:

10 American KB Swings (53/35)

10 Plate G2OH (45/25)

– Rest 3:00

AMRAP 3:

Max Distance KB Suitcase Carry (switch arms every 50′)

Video courtesy of Train FTW.  Demo of plate Ground2OH

Video courtesy of T-Nation.  Demo of Suitcase carry. The first two AMRAPs are all about hip extension to get either the KB or plate moving.  For the final AMRAP, mark off a 25’ section on the floor.  Suitcase carry in one arm to the 25’ mark, turn around and suitcase carry back to the start.  At the start mark, switch arms, and repeat.  Keep doing this over and over for the full 3 minutes.

Scaling Options:

KB weight -> 35/25 -> as needed

Plate weight -> 35/15 -> 25/10 -> as needed

Cool Down:

Back Roll to V-Sit – 20 reps, slow and controlled

 

Child’s pose – 2 Min