At Ute Park. Warmup with easy step-ups, lunges, pushups, KB swings.
Litvinov intervals:
8 x goblet squat @ 70# KB (max speed on the concentric)
into ~50m resisted sprint dragging 53# KB on harness
4 rounds.
In the Litvinov conversion the goal is to be into the spring before the squat weight hits the ground. These were seriously tough for me. Took long rests, but didn't have any mental gas for more KB work afterwards.
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