FMS Corrective Strategies and or Z-Health Warm Up
10 Minutes of Kalos Sthenos with a light Kettlebell
Take 2 Bells of equal weight
Place bells side by side and perform the following complex:
1 Push up
1 Renegade Row per Side
Clean both bells to the rack
1 Front Squat
1 dbl Press
Continue for 10 minutes
Rest when any of the 4 Elements of Efficiency are no longer present
Finish with 10 Minutes of Hardstyle Turkish Get Ups with a bell weighing no more than 20% of your bodyweight
Z-Health Cool Down
Last week was a good bit of work
Mon
12,600 lbs of pressing 5/5 every 15 minutes, 36 rounds
Tue
14,000 lbs of pressing 5/5 every 15 minutes, 40 rounds
Wed
16,800 lbs of presssing 3,2,1 l/r every 15 minutes, 40 rounds
Thur
19,600 lbs of pressing 3,2,2 l/r every 15 minutes, 40 rounds
Fri
54,000 lbs of pressing 3,3,3 l/r every 15 minutes 40 rounds + 40 rounds of mvo2 Viking Push press
all done with the 16kg bell
this week is pistols
all pistols
all week
today
1/1
tomorrow
1/1 1/1
etc
until friday which will culminate in 1/1 1/1 1/1 1/1 1/1 every 15 minutes
grease the groove with me
pick one thing
do it once or twice per hour
all day
go
