A) For quality, not for time:
15 Russian Kettlebell Swings, 53#/35#
10 Russian Kettlebell Swings, 53#/35#
5 Russian Kettlebell Swings, 53#/35#
5 Goblet Squats, 53#/35#
10 Good Mornings
20 seconds Bar Hang
1 Second Pause Deadlift from the floor
3 sets x 3 reps
2 sets x 3 reps
Objective: build to a weight that is very challenging for two sets.
Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.
8 Strict Pull-Ups
8 Box Jumps, 36″/28″
12 Kettlebell Swings, 32kg/24kg
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on Aug. 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar Province, Afghanistan. He is survived by his wife, Kami; son, Brody; daughter, Margaret; parents, George and Patricia; and brothers, John and George.
Pull-Up: as long as athletes can perform strict pull-ups at least in singles with short rest, do not scale repetitions. This workout is a good opportunity to work on strict movement. For athletes who cannot perform strict pull-ups, scale to strict ring rows.
Box Jump: all athletes should be encouraged to step down, not jump down! Scale height with safety as number one priority. Athletes should focus on getting a good jump on every repetition, taking a moment to set up and explode. Speed is less important than making every jump safe and perfect. Athletes who cannot safely jump may perform step-ups.
Kettlebell Swing: weight should be challenging but manageable. Athletes should complete swings in no more than two sets per round.