1. tire flips 4-6x3-4
2. squat 4-6x3-4
3. muscleups 5x3-5
4a. deathmarch 3x10/10
4b. step ups 3x10/10
5. abs and grip
2. squat 4-6x3-4
3. muscleups 5x3-5
4a. deathmarch 3x10/10
4b. step ups 3x10/10
5. abs and grip
1. tire flips 4-6x3-4
2. squat 4-6x3-4 3. muscleups 5x3-5 4a. deathmarch 3x10/10 4b. step ups 3x10/10 5. abs and grip
0 Comments
comprehensive dynamic warmup
sprint 2x100 meters 2x80 meters 2x60 meters 2x40 meters 2x20 meters 2x10 meters walk back to start for rest, then go when you are ready 1. 2 kb snatch 5x5
2. deadlift 4x4 3a. plyo push ups 5x5 3b. skin the cat 5x5 4a. ice cream makers 3-4x8-10 4b. pull ups 3-4 x8-10 5. sled drags - x 5 minutes 1. box jumps - 15-20 x 1
2. power snatch + 2 overhead squats - 5x2 3a. power clean + 2 front squats - 5x2 3b. handstand pushups 5x5 4a. bent row 3x12 4b. abs 3x12 1. Sprint 5 x 50 meters
2. trap bar deadlifts 5x3 3. push press 4x4 4a. ghb sit ups 3x15-20 4b. weighted back extensions 3x15-20 4c. double unders 3x50 1. stone shouldering 5x3-4
2a. incline bench press 5x8 2b. rope climb 5x1 3. speed squats 8x3 -every minute on the minute 4. sprint 6x50 meters rest day from gym, go out and be active, its the best time of year in this part of the world
full body circuit, no rest between sets, full rest between rounds
|
Archives
November 2011
Categories |