• THURS.: YOUR KICKING A$$ DON’T STOP NOW!

    March 3, 2011 by

    I can tell someone has been working on those power cleans and perfecting them (Ivan Stoitsov, Bulgarian Weightlifter). All of you are really starting to show improvement through out this power clean strength month. I have attached a video to hopefully help you a bit.

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    SKILL: KIPPING PULL UPS 10 MIN. (WORK IN GROUPS)

    WOD (WORKOUT OF THE DAY): “HEAVY YET” 3 ROUNDS
    FIND A PARTNER OF EQUAL STRENGTH OR ABILITY BEFORE OR DURING WARMUPS. YOU EACH WILL CHOOSE A TEAM TO START WITH 1 OR 2.

    TEAM CRANK 1 (EACH ROUND TRY TO GO UP IN WEIGHT 5, 10, 15, 20 LBS)
    OVERHEAD BARBELL WALK 100 METERS
    10 BACKSQUATS
    4 MIN. TO FINISH ROUND

    TEAM CRANK 2
    50 KB POWER SWINGS
    REMAINDER OF TIME PARALLETTE DIPS (REMEMBER TOTAL AMOUNT OF DIPS COMPLETED FOR ALL 3 ROUNDS)
    4 MIN. TO FINISH ROUND

    1 MIN. BREAK

    IF TIME OR BODY PERMITS COOL DOWN: 1-2-3 SITUPS 50X

     

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