Where: Jacobs Ladder
When: Sunday 6th April 7:30AM
Equipment: Sandbag, Light DB (x3), KB (1x16, 1x20, 1x24), towel
Dedication:
To Bella, may she rest peacefully in the spiritual realm of human wisdom and knowing…The different stages represent the word "beautiful" which is Damon’s grandmothers name in Italian. Bella passed away this week. The themes of the workout are written in different languages, Italian, English, Spanish French and Greek…
Beautiful warm up:
Sand bag relay, if your not moving, sand bag to hover relay
X3 back to back
Bellisima:
New KB complex:
-Single arm swings x10 each arm
-Squat press x10
-Deck squat x 10
-Over head towel swings x10 each direction
-Hand to Hand bentover swing – in the bottom half of the goodmorning position, swing KB. X10 each arm
-KB single arm snatches x10 each arm
-KB Two hand anyhow Windmills x 10 each arm
-KB single arm power clean and jerk x10 each arm
-Halo x10 each direction
-Hindu push ups x10
-1 x ladder sprint
Hermoso:
1 x Jacobs fast +
Lunge up cliff st +
Run down mount and then up mount st
X2 non stop
Beau:
Sand bag clean, press x15 +
Bear crawl (free) up cliff st for time, fast +
Run back down +
Man Makers x 15
X2 non stop
Omorfi:
Finish off with Kokoda run for time
475 | Zach Goes on MASSENOMICS: Jersey Shore Respect, Strongman &
Underrated Strength Athletes, Parenting & 80s Movies
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STRONG Life Podcast ep 475 Zach Goes on The MASSENOMICS Podcast: Jersey
Shore Respect, Strongman & Underrated Strength Athletes, Parenting & 80s
Movies ...
1 week ago
4 comments:
Been checking up on your site regularly, and you guys do some serious training in some serious fashion! looks awesome, keep it up!
I'm from Perth myself and a keen 'self-considered' intensity buff.
Hey out of curiosity whats a kokoda run, it sounds pretty deadly..
I've been searching high and low for some decent ropes (manila, 2.5 inch), what of the kind are you guys using? Nice homemade slosh pipe, btw!
Kamil
Thankyou for checking out the site glad you like it. Sweating Blood is a strong interest for all 4 of us.
The Kokoda run is a run starting from the top of Jacobs ladder in Kings Park, down the stairs, across Mount St towards the Old Swan Brewery, then to the Kokoda trail (ill post a map of where this is). Up Kokoda then at the top follow the path to the right, across the top of Kings Park heading back to the ladder.
We estimate the run to be between 2.5km to 3km. Its Kokoda itself that presents the biggest challenge , and comes at a point in the run where fatigue has just kicked in and then the intensity ramps up with the climb up.
As a group we set off on a scratch, taking our own individual best times for the run with the slowest time first and so on. In theory if you run your best time you will be first back to Jacobs Ladder.
If you ever want to see what we are doing we most often post before we train where and when we are training. If your around come and introduce yourself.
Damon
well it was a 2 hour session, as predicted. also a humid morning that made breathing hard and sweating easy.
sore glutes now, probably from the lunges - that combo with mount st sucked.
man-makers had to be broken up into sets of 5 after all the other craziness.
looking forward to stef returning to training. look out punk!
thanks paul, i look forward to coming back, i miss the intensity and energy
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