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Kirkwood

Pure Unilateral Strength Blocks

Tuesday, September 3

Pure Unilateral Strength Blocks “I Go, You Go”: 30 Minutes to Complete All Blocks 

P1: KB Lift

P2: Active Recovery aka Filler Move 

 

Start with and then Between Each Block:

 20x Swings R:60+/53+ W: 45+/40+ B: 35+/30+  OR  B/Newbies: 10 x Goblet Cleans

  

A Block: 4 RNDS (Partners Alternate Moves)

1A: 5x (ES) Skater Squats R: 2 DBs10 W:1 DB10/8  B:TRX 

2A: 3x (ES) Ankle Rock :5 sec “push”/:5 sec “pull”

 

B Block: 4 RNDS (Partners Alternate Moves)

1B: 5x (Each Side) Single Leg Deadlift  R:(45+/35+) W:(35+/25+) B:(Bodyweight/Wall Reach) P: Staggered Stance

2B: 5x (Each Side) Abducted Rock Back with Rotation 

 

C Block: 4 RNDS (Partners Alternate Moves)

1C: 5x (ES) 1KB Strict Press (Assessment Weights) 

2C: 5x Forearm Wall Slides w/ Reach and Protraction

 

Finisher: If you have time remaining post Blocks 

  • 12x Band Pull Aparts (Green or Red Bands)
  • 10x (Each Side) Band Archer Rows (Green or Red Bands)

Details

Date:
Tuesday, September 3
View Calendar:
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Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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