Place: DNA tower
Equipment: 1 x parallettes, 1 x sled, weight plates(4x20, 1x10, 1x5), heavy bag (70kg), bag of chains (40kg), 20M rope
Warmup
3 rounds of sled push - 20M seated rope pull to bring sled back
(increase weight each round to determine max weight)
then:
20 x decline Spiderman push-ups on parallettes +
20M sled push at max weight +
20M seated rope pull to bring sled back +
1 circumferance walk around of DNA tower wall with heavy bag zercher carry (or drag)+
1 sprint up DNA +
1 walk (rest) down DNA
5 rounds
note:
Spiderman PushUps are done by bringing the right knee to the right elbow on the downward push-up action, then return back on the upward motion, then bring the left knee to the left elbow on the next downward pushup
Cam getting a taste of the SB philosophy
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Damon showing him how it's done!
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1 comment:
we invited Cameron along to make 4 today while Stef is preparing to get schooled.
Stef has been training Cam for a good number of months now and it's clear he has some fitness.
this was a typical Damon session: brutal strength challenge.
the spiderman pushups were not as technically challenging (for some) as foreshadowed and flowed quite well but this was an arms dominant circuit and the stability requirement was taxing!
heavy sled pulls (too much carpark traffic for the push/pull combo) on the grass followed by heavy bag zercher carry put huge strain on the biceps after the first round, running up the tower was sweet relief.
we all busted through 5 rounds, finishing well after dusk with the mozzies out in full force again.
a good, tough session that is going to cause pain+fatigue in the coming days.
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