Day: September 6, 2022

Fresh Plank Moves

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up (10s hold)
  • 10/10/10/10 Banded Leg Swings

Conditioning

8 Rounds

  • 5/4 Pull-ups
  • 4 Twisting Broad Jumps
  • 5/5 KB Side Swings (20/15#)
  • 5 Hang Power Cleans / Squat Cleans (65/55#)
  • 4 Devil Presses (15/12#)
  • 30s Rest

I did a regular kip for the pull-ups, which we haven’t done in over a month. Finished in 15:58.

Midline

3 Rounds

  • 15 DB V-ups (10/5# DB)
  • 20 alt Plank Step-outs
  • 15 Hollow In/Outs w/ Legs
  • 10/10 Plank KB Swing Through (15/10# KB)

This was tough with some new and interesting movements. We did about 10 minutes of mobility work to finish up.