03 Oct 13

Strength:

Bench Press X 5, 5, 3, 3, 3, 1, 1 @ heaviest possible.  Rest 2:00 between efforts.

Midline/Mobility:

4 rounds, not for time of:

  • 1 Arm/1 Leg Kettlebell Straight Leg Deadlift X 8 each leg.  When standing on the right leg, hold the Kettlebell in the left hand.  Maintain perfect posture, no rounding of the upper back and keep the shoulders packed and pulled back at all times.  This is tricky business, so if you cannot maintain form, limit your range of motion.  Similar to this, except holding the KB in the hand opposite the standing leg.  http://www.youtube.com/watch?v=leISEEISulU
  • Windmill X 5 each side
  • Seated Wall Slide X 10 http://www.youtube.com/watch?v=395E8XsmvZg
  • PVC Shoulder Pass Through X 10
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