Band Of Brothers (and Sisters)


Band Of Brothers (and Sisters)

2013 Paleo Challenge Starts Monday!  You have NO EXCUSE not to participate…NONE!

Click here for rules and details

WOD for Tuesday 021213 –  Click Here For Today’s Schedule
AMRAP in 10 minutes:
3-6-9-12-15-18 reps of…
Deadlifts (225/135)
Box Jumps (24/20)
Banded KB Swings
100 Reps

Post Workout Time to Comments
For the conditioning workout, perform 3 reps of each, 6 reps of each, 9 reps of each, etc until the 10 minute clock runs out.

For the strength segment, which is purposely after the conditioning work today, grab a medium sized band, probably not more than a blue, and the size KB you typically swing and perform a total of 100 banded KB Swings (see video below).  You can break these into sets of 20-25…anymore and you probably should use a bigger band or KB.  Note that these are RUSSIAN swings.  The emphasis here is on a very powerful hip extensions and control on the negative (way down).  KB needs not come any higher than your chest.

Banded KB Swings

Goal Setting and Programming Seminar this Saturday at 10am!

Click here