Waddles
Objective: Strength
Warmup: 3 rounds
Barbell complex @ 65-85-105
400m run
5x shoulder dislocates with PVC
3/3x hip swivel
1) 6-5-4-3-2-1
Shoulder Press
Keg Stretch
2) 6 rounds
4x deadlift difficult but doable
6x wallball @ 20lbs
60 sec plank
3) 6 rounds
6/6x pistols on box
15x poor man leg curl - one leg
15x donkey kick - same leg
Glute-Ham ball
Comments: Going heavy on the shoulders today, shoot for finishing at your 1rm or a new one on the last single. The keg stretch is hard to do without a video. Look for a shit ton of videos in the new year, I'll try to get one up for every exercise to eliminate the guess work of following the site.
PArt two is a fun complex, move swiftly and keep your planks legit. Remember to keep the ankles - knees - hips - and shoulders in one straight line, no sagging or high hips.
Pistols aren't that hard for me but I really don't think they are much more than a circus trick. By using a box and pausing it turns into a 1 legged box squat which I dig. If really lets you know if you have a weak side / strong side. We had a guy today who was on leave from Ranger School that was super imbalanced from taking a knee on patrols on the same leg every time, very interesting.
Lots of new mobility stuff as well. It mostly stems from Gray Cook and Coach Boyle. We are still experimenting with it all. Once again look for videos on all this stuff early on in the new year.
Train hard.
-Jake