Band Of Brothers (and Sisters)

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

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WOD for Tuesday 021213 –  Click Here For Today’s Schedule
AMRAP in 10 minutes:
3-6-9-12-15-18 reps of…
Pullups
Deadlifts (225/135)
Box Jumps (24/20)
–Rest–
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
[youtube]https://www.youtube.com/watch?v=yu0PMzAMudE[/youtube]

Goal Setting and Programming Seminar this Saturday at 10am!

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