ROD 090514

ROD

Friday, 05Sept14

 

IGOUGO Ladder

You will need a pair of kettlebells you can  dead clean 12-14 times. This will go on for 25 minutes.

  • 3 cleans + 1 press + 1 squat
  • UGO
  • 4 cleans + 1 press + 1 squat     > Partner performs DB Curls
  • UGO
  • 5 cleans + 1 press + 1 squat

Then repeat the process with strict presses, using the same KB you can strictly press 12 -14 times:

  • 1 clean + 3 presses + 1 squat
  • UGO
  • 1 clean + 4 presses + 1 squat   > Partner performs MB Lateral Lunges w Overhead Press
  • UGO
  • 1 clean + 5 presses + 1 squat

And finally with squats:

  • 1 clean + 1 press + 3 squats
  • UGO
  • 1 clean + 1 press + 4 squats    > Partner performs Dynamic Squats
  • UGO
  • 1 clean + 1 press + 5 squats

Rest = 1 minute / watch the clock / Repeat for the time allotted.

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