Strength
Back squat
Heavy 5
Workout
5 RFT
15 KB Swings – 70/53
10 Box step ups – 20″ – 70/53
5 Strict Dips
**Nothing super crazy today, just a ‘do the work’ type workout. We start of the day with some back squats, and finish it off with some heavy KB swings and step ups. As mentioned the last time we used the 70/53 KB for swings, I encourage you to swing the bell as high as your hip extension allows, aiming for shoulder+ height. I realize that this workout is for time, so you will most likely be moving as quickly as possible to finish it, and that might mean using a Russian/hard style type swing that is between hip and shoulder height. That is cool too. I give this suggestion as a way to improve on the skill of KB swings and cycling heavy swings. Even if that means just swinging it at shoulder+ height for half the swings and then a little lower for the other half, that works!
That method could be used for the dips, as well. If you have a few strict dips but you move better kipping – do as many strict as you can before resorting to kipping. You’re still getting the practice in. And then you can come in during one of the two weekend open gym sessions to work on swings and dips. Just a suggestion..