Bar-hell
Obj: Strength, work cap
Warm Up: 4 Rounds
Mini Leg Blaster
10-5-10 (10 side plank crunches-5 push ups- 10 other side plank crunches)
5 x Skorpian
Training:
1) 10 Rounds
Barbell Complex every two minutes on the minute.
2) 5 rounds
200 m Run
5x V-Ups
10x Slashers
15x Plank Walk Ups
20 x Plank Leg Lifts
Comments:
The barbell complex consists of 6 movements for 6 reps each, deadlift, bent over row, hang clean, front squat, push press, back squat. Rip through this as fast as possible, then rest for the duration of the two minute interval. The goal is to select a weight that you can finish in just over a minute allowing about a minute of recovery. Its kind of tricky loading this workout, you want them hurting on the push press but still finishing in enough time to recover. This is one of Rob from Mtnathlete.com proper kick in the teeth workouts. Starts to get real dark around round 7 and grip becomes a noticeable issue.
Pt. 2 is just a grind of a core circuit, hitting all aspects
