Monday 8.16.10

This is Buddy Lee, an Olympic wrestler and jump rope expert. Check out his website at this link for more on skipping rope.

SWOD: Front Squat 1-1-1-1-1-1-1

Metcon: Perform 4 rounds of:
10 KB Swings - As heavy as possible
15 Knees to Elbows
20 Double Unders

For the strength today, get used to being uncomfortable. The front squat puts you in a precarious position, but done correctly will improve your flexibility (especially in your wrists and shoulders) and will provide you a more solid base when going into the "hole" during Cleans. Going heavier than what you Clean will also improve your confidence to push the weight higher when we perform heavy Olympic Lifts.....perhaps later in the week (hint, hint).

For the metcon, try to go as heavy as possible on the Kettlebell Swings. It's first come, first serve on the heavy KBs (remember we have 40 lbs DBs too if needed). For the Knees to Elbows, try to go for accuracy of movements, only counting those reps that your knees actually touch you elbows. If you are still working on them then push them a little bit closer. Don't get content with completing the exercises the same way you did last time. And finally, get those double unders! If you truly can't, that is alright, but it's 4 singles unders to every 1 double (20 d/u= 80 s/u).

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