1. # vimeo.com/61238640 Uploaded 8,522 Plays 0 Comments
  2. 2-3 rounds of 10-15 reps each:
    - air squat, with focus on speed going down
    - hanging leg raise*
    - pullup*
    - dip*
    - glute-ham raise (GHR)*

    * Move as strictly as possible. If you must kip, only kip the last half of the set.

    music: "Lynguistics" by CunningLynguists

    Uploaded 38 Plays 0 Comments
  3. The CompEx kettlebell sequence for May 2014.

    3 rounds

    3 minutes on, 1 minute off of:
    3 cleans + 2 jerks

    Focus on positions and breathing.

    music: "AM" by Hungdizzle

    Uploaded 55 Plays 0 Comments
  4. The Basic Barbell Warmup for May 2014

    2-3 rounds of 8-12 reps each:
    - Romanian deadlift (RDL)
    - high-hang muscle snatch
    - heavy snatch balance (control into bottom of squat)
    - Kang squat (good morning into a squat back into a good morning)
    - duck walk (1/2 steps forward, 1/2 steps back)

    music: "The Son of Flynn" by Daft Punk

    Uploaded 55 Plays 0 Comments


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