I hope everyone had a great weekend!

 

 

 

Workout for Tomorrow:

 

Front Squat Heavy Singles

 

Theo's Birthday Workout

 

I'll be turning 29, so I would like to incorporate a few movements of 29 reps.

 

4 Rounds for time of:

 

7 deadlifts at 225/135
7 kettlebell swings at 2pood/1.5pood (russian style)
7 toes to bar
7 ring dips
1 200 m run

 

Points of performance:

Deadlift: Weight in your heels, your back is flat aka good lumbar extension, shoulders over the bar. Stay tight and use your hamstrings!

Kb Swings:

Use your hips!!!! Set up is similar to the deadlift, stay tight, drive through your hips by squeezing your butt not by using your arms.

Toes to bar:

Again use your hips to kip your legs up. I also like to bend my arms a bit to make it easier to touch. Additionally stretch out your hamstrings well, this will help. If you have to, switch to singles but keep moving.

Ring Dips:

Always keep the rings in tight, try and kip your body out of the bottom by driving your knees to your chest and then rapidly kicking down to generate force.

Run:

Have fun on it!