Time: 4:00PM
Equipment: Tyres (2), Sled with dragging chain (2), KBs (2x16, 2x20, 2x24, 1x28), Slosh Pipes (2), Weight Plates, Heavy Back packs, ropes (2)
Dedication:
Message from Jason on his new blog: If there is one day of the year to go hard in a session, tomorrow's (ANZAC day) the day. No whinging, no whining. Just shut up and go hard. Anything has to be better than running up a skinny little beach on the other side of the world with blokes in cliffs raining hell on you.
Warm up 1:
Slosh Pipe overhead Hold for max time (aim for 7:05)
KB Complex:
10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up Military Press
10 x Cleans (each Hand)
10 x Pushups
10 x one arm rows (each hand)
Workout
Tyre Flip (20) with weighted back pack +
100m OH Slosh Pipe walk (or if compromise is needed Zercher hold) +
Drag Sled (50m forward + 50m backward) @ Body Weight (excluding sled weight) +
4 x 10M KB weighted rope pulls
5 rounds for each
Then when finished to the play ground:
Pull-up breathing ladder: 1-6-1
1 comment:
Thanks for the sesh boys. Brutal but fun. Looking forward to being able to get to some more training sessions.
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