“Not Your Grandpa’s” One Arm Row - AKA. “Kroc Row”
x We previously worked up to a heavy set of 12. We are moving the volume up to 15 and asking you to do 3 sets at the same weight. This means that you will want to use something in the neighborhood of 80% of your heaviest set of 12 so you can hit all three sets successfully. For the sets of 15 and greater (hint hint)... you may support yourself with the opposing hand.
x Rep Scheme - 3 x 15, across (week 3, add 2.5-5#)
Single Leg Glute Bridge/Raise
x Rep Scheme - 3 x 8 each leg, add 2.5 - 5# over last week
4 Rounds For Time: All With a Single Kettlebell
5 Hang Power Clean + Thruster - Right Arm @ 55/35
5 Hang Power Clean + Thruster - Left Arm
10 Toes 2 Bar OR Reverse Crunch
Homework - After Class
Pistol work - Complete a total of 15 reps on each side with a 2 count pause at the bottom of each rep. Use a band or rig post for support if necessary. Work toward completion without support.