Thursday. 30.08.07 WHERE: Jacobs
Warm up and stretch
- 9 x Jacobs (1x free, 1x sand bag, 1x KB)
- Rest 3 – 5mins
- fast farmer walks from top of Jacobs to top of street, with KB in hand or Sandbags, then at top 10 x burpies & 10x KB pushups. Repeat this 6 sets.
- At the end of 6 sets, straight down Jacobs and back up as fast as possible, then 20 x KB swings at top. Rest 1minute then another 20 x swings!
- Rest 3 – 5mins
- Sled dragging from top of Jacobs ladder to top of street with sledge hammer in hands, one swing forward as you take a big step forward in when reach the top 20 x pushups. Tag team process. x 5 uphills each.
- Rest 3 – 5mins
- 1 x sprint up mount street, walk down to Jacobs, walk down to bottom, then fast up!
Sandbags - Damon
Sledge hammers – Damon & Stef
Kettlebells - pair of 20's, pair of 16's – Stef
Sleds – Damon and Stef
Weights / Plates - Damon
4 comments:
hahaha! you're insane champ!
I can't wait to see the looks we get when strapped into the sled swinging a sledge hammer up the street!!
so 11 jacobs traversals all together?
6 sets of fast farmer walks up the hill (60 burpies & 60 KB pushups)
40 KB swings
5 sled drags with sledge
100 pushups
1 sprint up mount street
HFS!! that is gonna take all night!! bring the floodlights boys!
HFS... that's a good name for the site...
i actually the other name you thought of paul, what was it , um sweating blood! i like it! :)
just a note on the sled dragging/sledge swinging combo: we found it easier to keep the momentum up by taking 2 steps before swinging.
This would look like L,R,L+swing,R,L,R+swing etc and allows you to put more weight on because the sled isn't jerking around and stopping and you can put more effort into the swings
From Stef...
awsome workout boys! tonite was really good! i felt great, could of kept going and going! easy!
we all did really well, and i can see all of us improving along various areas within the capacity of our own fitness!
great work!
rock on, sweat blood! :)
Stef
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