Level 1
21-15-9
American KB Swing (26/18#)
Box Jumps (18/12″)
Rest 4 minutes
21-5-9
Thrusters (33/22#)
Leg Raises (Dragonflies)
Level 2
21-15-9
American KB Swing (35/18#)
Box Jumps (20/16″)
Rest 4 minutes
21-5-9
Thrusters (45/33#)
Toes to Bar
Level 3
21-15-9
American KB Swing (44/26#)
Box Jumps (24/20″)
Rest 4 minutes
21-5-9
Thrusters (65/45#)
Toes to Bar
Level 4
21-15-9
American KB Swing (53/35#)
Box Jumps (30/24″)
Rest 4 minutes
21-5-9
Thrusters (95/65#)
Toes to Bar
Daily Strength
Back Squat
Build weight as you go
Every 3 min do the following:
3 reps, rest 20 sec, 3 more reps, rest 20 sec, 3 more reps 9 total reps per each 3 min cycle
INTO on the “4th round” a set of 20 reps
Daily Motivation
Today’s focus is on the hip. Let’s make sure we get full extension on the KB swing, box jumps, and thrusters.
The KB swing is meant to be light. The Box Jumps are meant to be high. For the Thrusters consider a weight that you could do 21 reps straight (not that you will). Consider a strategy and stick to it.
Don’t be afraid to get dirty. I went mountain biking with my boys on Saturday. We came upon a patch of mud. Dallin attempted to ride through it but his tires got stuck and then his feet disappeared in the mud. The mud went up to his mid shin. His brand new pair of shoes he got for Christmas were now broken in. I had made it through this patch of mud earlier in the week and I went for it. My front wheel stuck in hard and my rear tire rose throwing me over the handle bars. I caught myself in a handstand, mud nearly to my elbows.
We had a good laugh. Daniel walked his bike around. The mud monster got Dallin and I. It was the highlight of the ride and totally worth it. I really don’t think Daniel had as much fun as we did.
