Active Warmup
5 – 10mins
One
40 x body squats
4 x muscle ups
30 x body squats
6 x muscle ups
20 x body squats
8 x muscle ups
10 x body squats
10 x muscle ups
Rest 3-5mins
Two
40 x KB snatches
4 x man makers
30 x KB snatches
6 x man makers
20 x KB snatches
8 x man makers
10 x KB snatches
10 x man makers
Three
Tabata row 3min
Rest 3min
3 Rounds
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1 comment:
hoo boy.
a fun morning with me, stef and anthony.
the squats weren't a problem at all, but subbing 84 pullups and 84 dips took some doing.
stef clearly had a different idea when he wrote up the program judging by his reaction when i suggested he use the 24kg kb's for snatches and man-makers... but he used them anyway. i used the 20's and anthony the 16's.
sweet merciful crap that hurt. stef switched to the 20's for man-makers and i switched to the 24 for snatches for 20x and 10x.
serious, serious effort and i am seriously sore in my entire upper body. wiped out after the session.
we scrapped the rowing :)
this is what it's about, going heavy and finding limits, pushing through to find more. heavy man-makers are becoming a fast favourite of mine.
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