Today’s work is back to the Strict Press followed by a Kettle Bell driven WOD.
First, work up to 90% of your max for 5 sets of 2 reps Strict Press, and remember as soon as you employ a hip drive to assist you in moving the weight off the shoulders and into the over head position, it is no longer a Strict press.
Once that is complete, grab your kettle bell (53/35 RX) and get ready for the WOD. Four rounds for time, 30 Kettle Bell Swings, 30 Yard KB Lunges and a 400 M run. Pay attention to your mid-line stability through the entire KB Swing. Don’t finish up your set and then just go slack and round your back as you slam the KB to the ground. Stay strong!
Same with your KB Lunges; Keep your torso erect and don’t bend over at the waist. That can compromise your lumbar spine and lead to early fatigue.
After those moves you only have to run 400M so go fast!
Shoulder Press 5×2 @90%
30 KBS (53/35)
30 yard KB Lung (53/35)
400 m Run