Coach Lloyd’s kettlebell snuggle.
Strength/Skill Development
A1. Back squat 4, 3, 2, 4, 3, 2
A2. Weighted pull-up clusters 2.2.2 (Rest 10s b/w doubles) x 3 sets (perform after every other set of BS).
WOD
AMRAP in 8 minutes of:
Single arm DB squat x 6/arm (NTE 45/35lbs)
12 Lateral jumps over DB (over & back would be 2 reps)
18 steps walking lunge
Post best BS x 4 & 2, pull-up load completed for 3 sets of 2, and total rounds with DB load.
Have received some questions in regard to the workout. To clarify, the SA DB Squat should be held at shoulder so I should have called it a SA waiter’s squat. The WLs are unweighted.
Thanks, drive carefully, as I hear the weather is AVL is nasty and have fun!
Lloyd is the dude of dogs. Love this pic!
Name BSx4,x2 PUs#3×2 Rds db
Mark L 145 175 bw 5+6 25
Susie 95 125×3 neg10# 5+28 25
John F 245 275 45 5+25 45
Denise 95 125×3 neg10# 5+27 25
Erin 225 35 6+28 35
Dan F 195 240(PR) 45 6+27 45
Rustan 245 45 6+36 45
John K 175×2 50 5+30 30
Matt W 285 315 – 6+6 45
Peter 135 205 35 5 35
Phil 135 205 35×1 5+12 35
Cherie 135 165×1 10×1 5+24 20
Jess T 110 125 ecc 5 25
Mado 115 135 10 5+24 20
Joel 185 235 40 5+25 45
Tarah 115 145 ecc 4+24 20
Ginna 95 135 ecc10# 7+9 20
Julie S 95 120 ecc10# 5+41 20
Lisa 72 92 ecc10# 6 20
Beth 115 135 15 5+8 25