SWOD: Deadlift 5 x 3
Metcon: For time:
-1-arm Kettlebell/Dumbell Thruster- 12 reps each arm
-1-arm KB/DB -Thruster- 10 reps each arm
-Run 400 m
-1-arm KB/DB Thruster- 8 reps each arm
-Run 400 m
One more week, where we add 5 -10 lbs from the previous week. If you have missed previous weeks, then start at a weight that is roughly 80-85 % of your current 3 RM.
The Thruster is a deep front squat to a push press all in one explosive movement. We are taking away the barbell and doing today's workout with a kettlebell or a dumbbell. You should notice how difficult the one armed thruster is, even at a relatively light weight. This exercise demands a stable midsection throughout the entire movement.
Post weights and times to comments section. cc
A kettlebell is a centuries-old Russian training tool that looks like a bowling ball with a handle. Originally, kettlebells were counter-weights used in Russian markets. Country folk started throwing them around and eventually they became very popular in Russia as a training tool.