Like an idiot, I forgot my notebook, so I'm recapping this workout from memory.
Today's Focus: Suffering
Core Warmup
6 @ 45#
6 @ 75#
6 @ 105#
6 @ 105#
Circuit #1 (done 4x, no rest)
Overhead Squat 10 @ 105#
Box Jump 10 @ 30"
400m Sprint
Push Press / Sumo Pull
8 @ 135#
8 @ 135#
6 @ 155#
6 @ 155#
Turkish Getup
20 @ 45#
Farmer's Walk
4 Laps @ 140#
Overhead Walk
4 Laps @ 53#
Overhead Lunges
20 @ 45#
20 @ 45# (Reverse)
Ankles-to-the-Bar x 20
Reaching Pullups x 15
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Notes:
Box Jumps in Circuit #1 should be done as quickly as possible... no resting on the box or after the jump... continuous effort.
Turkish Getup done with bar.
Farmer's Walk done with a 70# KB in each hand.
Overhead Walk done with a single KB held overhead in one hand. A "lap" for this is actually two laps across the gym... one with the weight in the right hand and one in the left hand.
Overhead Lunges done with a bar this time. Reverse means that you lunge to the rear, so when you push off you drive forward to your original position.
Reaching Pullups require a second bar 12 inches above the first pullup bar. You move up to the higher bar from the lower one hand at a time and then walk back down with arms flexed. Alternate which hand reaches first.
