Wed, 01/03/2018

January 3, 2018

 

 

“Nickel and Dime”
AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (115/80)
Calorie Row (15-10-5 Cals)

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Calorie Row (15-10-5 Cals)

L1
Sub Russian KB Swing
Sub Goblet Squat

 

Notes:

In this workout, once athletes have finished the round of 21, it is all downhill. With a short time domain, the goal should be to hold onto the kettlebell and barbell for unbroken sets on the first round and give a good effort on the bike. After the round of 21’s, setting mini goals will be helpful in moving though the remaining sets. Rather than thinking of these as 15 reps, think 8. When athletes reach 8, they can reevaluate and see if they can hold on for all 15. Long story short, finish the 21’s and chip away at the remainder of the workout.

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