041 : 002 Shake out

This is exercise in its truest form. Moving for the sake of moving. No time or performance is being addressed here. It provides a stimulus but mostly for the brain. By simply changing the intention, this can be a devastating training session, but that is not what I used it for. I wanted it to be a gap day between the hard strength endurance days we have had. Maybe try it both ways and see the difference for yourself.

Warm:

10 rounds NFT

10x cals Ski

10x Push-ups

10x KB swings

then

2x5 shoulder CARs

25 T’s, Y’s, Airplanes, and inverted Airplanes

Work

1-10 Gorilla Row

10m-100m Farmer Carry

then

10-1 D-Ball to Shoulder

10-100m D-Ball carry

Flow:

Kick the session off with a circuit to get the blood moving. You will find that you naturally speed up and the first piece leaves you more than warm enough to go into the mobility. The work portion is couplet, do 1x gorilla row on each side then carry 10m, do 2x each side, and then carry 20m, and so forth. In the second portion do 10x D-Ball to shoulder and then carry 10m, do 9x then carry 20m, and so forth.