Obj Work Capacity: 30
Warm Up: 5 Rounds @ 16/12kg
3x Swings right
3x Clean+ Press right
3x Snatch right
6x Goblet Squats
3x Swings left
3x Clean + Press left
3x Snatch left
3x Slasher to Halo (each side)
10x Sit Ups
Instep to Pigeon
Training:
1) 15-1 for time
Thruster @ 65/45#
Box Jumps @ 24/20"
Swings @ 20/16kg
Alligator Push Ups
Wtd Sit Ups @ 25/10#
2) 4 Rounds
1 Min Elevated Front Bridge
5x Kneeling Keg Lifts @ 60/40#
10x Seated KB Good Mornings @ 12kg
Warm Up: 5 Rounds @ 16/12kg
3x Swings right
3x Clean+ Press right
3x Snatch right
6x Goblet Squats
3x Swings left
3x Clean + Press left
3x Snatch left
3x Slasher to Halo (each side)
10x Sit Ups
Instep to Pigeon
Training:
1) 15-1 for time
Thruster @ 65/45#
Box Jumps @ 24/20"
Swings @ 20/16kg
Alligator Push Ups
Wtd Sit Ups @ 25/10#
2) 4 Rounds
1 Min Elevated Front Bridge
5x Kneeling Keg Lifts @ 60/40#
10x Seated KB Good Mornings @ 12kg
Comments
Today can be pretty brutal if you let it. This is the original Ultimate Driving Machine format, but we swap out some of the exercises and it becomes a long work capacity effort instead of stamina. This effort can get really dark around Rounds 13-11. Just be workmanlike and charge through it, you will have plenty of opportunities to us your mental fitness skills today.
#1 No rest in transition, immediately move from one exercise to the next and at least give one rep. This is what gives our athletes the most trouble and was the real break through in my training.
#2 Don't go to total failure, rest with 2x reps in the tank.
#3 limit rest to 5x breathes, on this one I have our athletes count their breathes on their fingers to keep them honest.
#1 No rest in transition, immediately move from one exercise to the next and at least give one rep. This is what gives our athletes the most trouble and was the real break through in my training.
#2 Don't go to total failure, rest with 2x reps in the tank.
#3 limit rest to 5x breathes, on this one I have our athletes count their breathes on their fingers to keep them honest.
Enjoy this effort it took me about 31 minutes last time I did it, I am imagining around 35-40 minutes for our athletes, but I will cut them off at 40 minutes since this isn't a stamina effort.
Enjoy the work,
-Tod