barbell buddha instagram THE THROWDOWN "Sluggo" #tttTD6 - Demo, Tips + Strategy

http://bit.ly/stokeyourfire

4 Rounds for Time:
6 Hand Release Deadlift 365/255
12 Sa KB snatch 53/35 (per arm)
18 Wall Balls 30/20#
48 Ft. Handstand Walk
Cap: 18 min

In memory of Barbell Buddha Chris Moore. http://www.barbellbuddha.com

Scaled:
4 rounds for time:
6 hand release deadlift 275/185
12 sa russian kbs per arm 53/35#
18 wall balls 20/14
45 sec handstand hold against wall

Warm-up:
General Prep:
McGill's Big-3 - 2 stimulative sets each exercise
-McGill Curl-up
-Side-plank
-Bird-dog
+
Miniband Walk Circuit - 2 cycles (first round w/ band on knees second on ankles)
-10 steps monster-walk forward & backward
-10 steps lateral monster walk ea direction
-10 steps straight leg march forward & backward
+
Hinge / Squat Play - 1-2 cycles
-10 Tall Kneeling banded Hip Extensions
-10 Banded Quadruped Frog Rocks
-10 1/2 Kneel Reach + Rotate ea side
-10 Glute Bridges
+
A. Wrists -gymnastics 4-way wrist prep
B. Shoulders
-kick into HS & reach head through -snatch grip presses
-yoga push-ups
+
Specific Prep:
A. Build to DL Weight you will use for workout
B. KB Snatch Play - warm-up positions and find rhythm for how you want to attack consecutive reps
C. Wall Ball/Squat Play - prep proper positions and work on opening up ranges for full depth.
D. HSW - work on kicking up behind the line and work on quality bodyline with minimal low back stress
+
1-2 sets @ technical pace:
1 Deadlift Pull
3-4 KB Snatch per arm
6-8 Wall Balls
12' HSW
ride bike easy bw warm-up sets as needed
+
rest 3-5min… and go!

barbell buddha instagram THE THROWDOWN "Sluggo" #tttTD6 - Demo, Tips + Strategy
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People & Blogs	Upload TimePublished on 6 Jun 2019

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