2018 Strong Avgust – Week 1 Day 6
1. Warm-up : 10min Continuous Effort
10 Russian KBS (70/53)
10m *Seal Walk
30sec Ring Hold
*Start slow and build pace a little bit as you go – Warm up in Nature
2. Gymnastic FOUR WEEK MUSCLE UP
Gymnastic swing with pull to hips *No turn over attempts!
4×4 Russian Dip on paralletes
A: Ring Pull Up 3-2-2-2-2-2
7 Rounds For Time
10 DB snatches @ 50% body weight (5 per hand)
20 Sledgehammer strikes (as hard as possible)
10 KB get-ups @ 75% body weight (5 per leg)
For kb–while standing, load the kb on the shoulder. Keep the kb on the shoulder and lower yourself down to both knees on the ground. Then stand back up. This is NOT a Turkish Getup.
Hallow rocks 8x 20/10