Tuesday 2/22
Choo-choo Motherfucker Choo-choo
Obj: Gym based stamina, mental toughness
Warm up: 3 rds
Mobility Complex
10x swings
10x goblet sqts
5x swing + goblet sqt
5x clean + sqt, right then left
5x clean + sqt + thruster, right then left
5x clean + sqt + press + stand, right then left
5x clean + press + sqt, right then left
PVC power clean complex
10x dislocates
Training:
1) 45 mins AMRAP
10 x power cleans @ 135
10 x swings @ 50
10 x Sand bag half moons @ 40 (every time the bag touches the bag it counts as one)
10 x Turkish get ups @ 25
Run 100 meters between each set
Comments:
The mobility complex is straight from Rob Shaul, and its pretty baddass, it definately gets all the joints lubricated, it just takes a little while to get the hang of it, just work slow and light, we all used 15 and 20 lb kettel bells. Pvc complex is Burgeners, consists of 3x jump shrug, jump shrug high pull, jump shrug catch, really good at teaching athletes the clean.
Pt.1 is our 1st attempt at a gym based stamina cycle with the group. Its not easy, just chug through it and try and keep it clean. Broke the cleans up into sets of 5 everything else was unbroken. After only doing TGU's with 35's, 25's where a nice break, although the half moons got you breathing heavy. The run after every exercise provided some kind of false recovery, you were fresh for the next exercise but still breathing heavy, and after the 4 th round all you really wanted to do was walk. Jake and I got through six rounds and started the 7th,
