2-3 rounds of 10-15 reps each:
- air squat, with focus on speed going down
- hanging leg raise*
- 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
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The CompEx kettlebell sequence for May 2014.
3 minutes on, 1 minute off of:
3 cleans + 2 jerks
Focus on positions and breathing.
music: "AM" by Hungdizzle
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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)