Synergy Fitness – Functional Training M/W/F
Hips – BEFORE CLASS
A: Weighted Pull Up (Find 1RM in 8 -10 mins)
…AND max strict pull ups in a row with no weight
B: Deadlift (Establish 1RM in seven sets or less)
TEST for max!
7 sets of 1 rep
increase weight for each set
15 – 20 mins
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
12 American Kettlebell swings 53/35lb
40′ bear crawl
6/3 Strict chin-ups (scale 3 ring rows)
Scaling Guide: 3-5.5 rounds
Be careful not to hyper extend the lumbar on the KBS.
Break the kettlebell swings up if needed. The bottom of the pull-up will be hard for some people, but this is a case where we need everyone to really hit full extension at the bottom.
Some extra mobility between sets of the lift should help.