24 degrees outside in Texas?
Stitch and Bitch
Objective: Strength
warmup:
1) 4 rounds
200 meter run
5x power clean @ 95
5x push press @ 95
5x shoulder dislocates with PVC
Training:
1) 5-4-3-2-1-1-1
Power Clean + Push Press
Flow Drill
2) 5 rounds
Leg Blaster
30 seconds rest
3) 8 rounds
20 seconds max pushups
10 seconds rest
4) 3 rounds
max pullups
25x situps
Comments:
A power clean + push press is a great total body lift. There are 2 parts - the clean - then the push press. Don't get into a rush and mash them into one movement.
Flow Drill=
walk the hands out to a pushup, do one
chest back down into the cobra stretch
scorpion on each side
push back up, walk the hands back
do a deep squat
-That sounds really confusing, I will make a video tomorrow and insert here
Get the bar up to the rack - reset - take a breath - then dip and punch that fucker through the ceiling. You should only dip down about 4''. It's not a squat then press like a thruster.
Leg Blaster =
20x squats
20x lunges (10/10)
10x jumping lunge (5/5)
10x jump squats
Part 3 just sucks. I haven't seen anyone stay unbroken on this and not go to their knees. You will hit failure. Soon as you start drop your knees and keep working. It's only 4 minutes.