Strength
3 Sets of:
Good Mornings x 6 @ Moderate
GHD Sit Ups x 15
MetCon
“Kettlebells, Kettlebells…”
Rx
3 Rounds for time of:
400m Run
15 Double KB/DB Front Squats 53/35 x 2
150m Double Front-Racked KB/DB Carry 53/35 x 2
L2/L1
KB/DB Movements @ 35/20
More of an accessory day today, keeping it lighter to make sure you’re rested for the next cycle starting Monday. Good mornings are a great exercise to work your posterior chain (hamstrings, glutes and low back). You will see improvements in your deadlift supplementing with this movement.
This MetCon will jack that heart rate up and keep it there for the full three rounds. A lot of unilateral movements so time to work on those imbalances. If you have never attempted double KB/DB Front Squats, I highly recommend testing out a few reps at a lighter weight first; there are much more difficult than your standard barbell Front Squat. Following the KB/DB Front Squats we have a long Double Front-Racked Carry. Rest if needed, but embrace the long, slow grind of the walk. Not only will this improve your front rack position, it will strengthen and stabilize your core tremendously.