Wednesday 9/23

Big 24 put to the test. 

Thunder thighs
warmup: 3 rounds
barbell complex increase wgt each round
8x shoulder dislocates
8x scorpions

1) 8 rounds
3x Squat Clean increase weight until difficult but doable
pigeon stretch

2) 8 rounds
6x turkish get up @ 35
6x Burpee

3) 2 rounds
50x shoulder handjob each arm @ 2.5lbs
50x hip stabilizer strengthener

Comments: 
Rounds 1-3 stay light, you are still warming up.  Rounds 4-8 find a weight that is hard to do unbroken, this should be around 85% of your 1rm.  IF you cannot do it unbroken than there is too much weight on the bar.  Drop 10lbs. 

I am currently trying to come up with our own benchmarks for work capacity.  The second circuit is one of my favorite sessions and may end up being one of them.  Normally it calls for 10 rounds and the standard is 10 minutes.  It took me about 4 months to get to where I could do it that fast.  It really came down to getting a really efficient get up.  I had the athletes do 8 rounds today to see how everyone performed, the best time was 12:30.

Above is a video of me 1 rep maxing deadlifts.  Big 24 is a 3 week strength cycle designed by my mentor and coach Rob Shaul.  Although I have known about this for a while I had never done a full cycle.  My deadlift went up 20lbs and bench 25lbs far exceeding my expectations.  Big 24 is like going to war with a bar.  It's fucking hard and heavy 3x week.  3 total body exercises - 8 rounds of 3 for each exercise.  That ends up being 72 reps per session of heavy barbell work.