This dumbbell complex is something we have done many times before... but today I do NOT want you to go back through the archives in order to set PRs. Instead I want you to gradually progress with weight each round... ensuring that your range of motion is impeccable. It is more about greasing the groove today- warming up over 5 rounds- so that your 5th and final round is pretty heavy- but more important- that you are moving efficiently and well.
Finallly- chase it with 2 sets of 500m row. A goal would be to row the first one at near-PR time... and then after plenty of rest- on the second one, to come within a few seconds of your first effort. This is going to leave you with a some energy left over... save it up for Thursday night.
|Tom and AC getting it done out back behind the Hut.|
**Yoga is ON for Wednesday at 11:15am.... please bring a few towels with you to use as props for class.**
Tuesday WOD: class times at 6 and 9am, again at 4 and 6pm. Fundamentals class at 8am
5 Rounds NOT for time of:
DB deadlift, 5 reps
DB hang power cleans, 5 reps
DB front squat, 5 reps
DB push press, 5 reps
Start with a moderately heavy weight and bump it up each round.
Post starting weight and final weight to chalkboard/journal.
2 Rounds, each for time of:
Rest as needed between round
Post both row times to chalkboard and journal.