Warm-up
Spend 2 minutes in Z1
Then 3 rounds
10 empty bar banded deadlifts
10 sit-ups
10 Russian KBS
Mobility
Posterior chain prep for the strength
Strength
Banded deadlift – building to a tough double in 6 to 8 sets. No dropping today.
Today is al about controlling the barbell through proper muscle engagement and core activation. We are not working up to a 2RM unless you are really feeling it, instead, we are working on moving pretty heavy weight with perfect form. Understand that the band will provide a tremendous amount more tension at the top, so really engaging the glutes and driving the hips forward to meet the bar will be the key to success. And when I say success I mean move well and wake up the next day with no pain.
WOD
21.18.15.12.9.6.3
KBS each (70/53#)(53/35#)
After every round complete…
20t under/overs
20 synchronized sit-ups
20 cals AB
Intended stimulus – I am not sure there is another gym on the planet that enjoys it’s partner WOD’s more than The Port. Well, here’s your week’s edition. This one shouldn’t be leaving you destroyed and on the floor and really could be a ton of fun. Today starts with each team member completing 21 full KBS before switching. Then breaking up 20 under/overs and 20 cals on the assault bike however they want, while the sit-ups must be done at the same time. You must complete all of one movement before moving on, but how you do it is up to you. Repeat this process while working down the ladder of KBS.
