Workout of the Day
A. Dead Lift 55% of your 1RM; 10 sets of 3 reps; rest 45 sec b/t sets
B. 3 Rounds:
Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
10 Power Clean unbroken x 3 sets; rest 60 sec
C. 3 Rounds:
Clap Push Ups; amrap (-2); rest 10 sec
Push Ups; amrap (-2); rest 10 sec
Kettlebell Swing 20 unbroken; rest 10 sec
20 Hip Extensions; rest 3:00
Source: OPT
Recommended training day for sectionals athletes; tomorrow recommended rest day
This workout should take approximately 45 minutes. Classes will still begin on the hour, but you should plan to finish a little later than usual if you can. Please help your coaches move things along expediently for the sake of the rest of the group.
On Tuesday morning, I asked Danielle whether she had recently tried a pullup. She said it had been several months since she tried. After a 5 second kipping tutorial, Danielle proceeds to get on the bar and do 3 beautiful kipping pullups. She’s a natural. That same day, she also completed a set of 4 and a set of 5 – on her first day kipping!!! Congrats Danielle! Here’s the video…
