Bruiser
The Kettlebell Snatch and CFGB go way back, big part of the gym early on. Lot’s of swollen forearms in the early days and moving to today we have come along way in coaching that bruises are now the outlier instead of the norm. We don’t do them as much as we should so when these pop up on the old whiteboard make sure you get yourself in. No matter to visit with an old friend or meet a new friend that likes to give you bruises until you learn how to play nice with it.
Hey there Wednesday!
1.) Bruiser
3 rounds
400m Run
21 Kettlebell Snatches 1.5/1 pood
2.) Every 2:30 minutes for 5 rounds
5 deficit deadlift @ 70% (use depth that allows you to maintain that loaded top)
*3.) 10 minute EMOM
Odd: 3 Overhead Squat @ 50% from the floor
Even: 1 Muscle Up -> 5 ring dips
*4.) Every 3 minutes for 15 minutes 5 Eccentric (3 seconds down and 3 back up) Bulgarian Split Squat with Dumbbell Right/Left
*5.) Back Squat 1 x 5 @ 82.5%
*6.) 20 minute AMRAP
25 Abmat Sit-ups
25 4 count Flutter Kicks
25 Knees to Elbow
25 Straight Leg feet over KB (or any object that you can successfully left your feet over without bending knees much)
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