6 April 2019

Waiting for Spring weather to be here and warm you up? Try this simple meal prep in the meantime. Only 35 mins to make this hearty beef stew:   Beef Stew Recipe

Waiting for Spring weather to be here and warm you up? Try this simple meal prep in the meantime. Only 35 mins to make this hearty beef stew: Beef Stew Recipe

Article: Beef Stew Recipe

Warm-up
3 Rounds:
5 Yoga Push-Ups
10 PVC Cuban Presses
***
1x350' Double KB/DB Overhead Carry (Heavy)
Break-up if needed,
if you can get it up, you can set it down ...

Mobility
1:30/side Banded Ankle Dorsiflexion
2 Rounds:
1:00 On / 1:00 Off
Bottom Front Squat Hold
@ ~20% 1RM Front Squat

Shouders:
i. 1:00/side Side Lying IR Smash (ball)
ii. 1:00/side Side Lying Windmills with Rotation
iii. 1:00/side Behind the Back Pulls Up/Down
iv. 2x 10 Horizontal External Rotation (band / wts)
v. 2x 10 Vertical External Rotation (band / wts)
then
Couch Stretch
Glute Stretch

Metcon
80 Squats
40 Kettlebell Swings (53/35#)
20 Strict [C2B] Pull-Ups
***
64 Squats
32 Kettlebell Swings (53/35#)
16 Strict [C2B] Pull-Ups
***
48 Squats
24 Kettlebell Swings (53/35#)
12 Strict [C2B] Pull-Ups
***
32 Squats
16 Kettlebell Swings (53/35#)
8 Strict [C2B] Pull-Ups
***
16 Squats
8 Kettlebell Swings (53/35#)
4 Strict [C2B] Pull-Ups
Rx+= solo + C2B;
Partner if desired ...
Variations as required ...

Warm-Down
Bonus:
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip