Have questions about the “restrictions” of the Paleo Diet? – check out the Whole9 Resources Page.
Change does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. A man can’t ride you unless your back is bent. – Martin Luther King, Jr.
SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Wall Quad Plus Overhead Reach, 1 minute each side. Band Overhead Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Kettlebell Snatch Review – all members of CFCC who haven’t been members for more than a month may stay with the two armed russian kettlebell swing for the workout and simple perform 21, 15, 9 swings total. If your bell is still crashing during skill work, perform the two armed russian kettlebell swing for the workout.
STRENGTH: Press, peak set of 3. DO NOT GO TO FAILURE. DO NOT ATTEMPT SETS THAT YOU DON’T REALLY BELIEVE YOU WILL GET 3 REPS OF. Just saying. :)
METABOLIC CONDITIONING: “Sprocket” 21-15-9 reps of: Kettlebell Snatch (1.5/1), Pull-ups.
Two great tips on the Kettlebell Snatch.