begin with 6 overhead squats @ 55% of your 1 rep max
repeat on every minute
in the time remaining each minute perform as many Russian twists as you can
@ 33% of your 1 rep max barbell snatch
continue until you have done a total of 70 Russian twist on each side
Kinetic Typography is something that I find very interesting. What are your thoughts?
1 rep max
find your 1 rep max weighted pull up
if you have time remaining
also find your 3 minute max distance sled pull @ bodyweight
As promised here is the other side of yesterdays argument. I find myself agreeing and disagreeing with both articles. I think the truth lies somewhere in the middle, as it usually does.
It’s finally the last day! To those of you who stuck it out, I salute you. I will get a hold of you and we will plan your reward.
Please don’t let mobility go by the wayside just because the challenge is over. Keep working on your movements – it will only help.
Here is your last video:
The last is the “how to use it” series is the good old lacrosse ball. We actually use the lacrosse ball for 2 different things. The first is to release trigger points, this oddly animated video explains how this works.
The second way we use the lacrosse ball is similar to what we do with the roller – Myofascial release. We simply use the ball instead of the roller for areas of the body that are hard to access with the roller.
Here’s some Mobility WOD love for the ankles.
Finally, I found a good technique to release the forearms, elbows, and wrists! And all it takes is 2 balls taped or bagged together! Especially for those of you who have been climbing or spending a lot of time on pull-ups or muscle ups.