2013-05-13 Monday

Extended Warm Up

Half Kneeling Chop & Lift: Find highest possible resistance you can complete for 5 reps without losing posture or position control. Record scores for both left and right chop and left and right lift.

Strength

10x15 ("x" = "sets of" so 10 sets of 15 reps) of Russian KB Swing. Rest thirty seconds between rounds.

3xME (Max Effort) Supine Ring Rows (with feet elevated on box)

50 Double Kettlebell RDLs - Break these up into whatever sets and reps you want.

Link

The Art of Practice: Five Key Elements for Perfect Practice