CIRCLE OF LIFE
Obj Work Capacity
Warm Up 4 Rounds
10x Swings @ 16/12kg
10x Goblet Squats @ 16/12kg
5x Walking Lunges (each leg
10x Push Ups
Pigeon Stretch
Training:
1) 10 Rounds
5x Curtis P's @ 65/45#
200m Run
30 sec Rest
2) 4 Rounds
8x Ankle to Bar
8x Slasher to Halo @ 16/12kg (each side)
25m 135/90# Plate Carry
8x Poor Mans Reverse Hypers
3) 2 Rounds
50x Glute Leg Lifts
50x Shoulder Hand Jobs @ 2.5#
Warm Up 4 Rounds
10x Swings @ 16/12kg
10x Goblet Squats @ 16/12kg
5x Walking Lunges (each leg
10x Push Ups
Pigeon Stretch
Training:
1) 10 Rounds
5x Curtis P's @ 65/45#
200m Run
30 sec Rest
2) 4 Rounds
8x Ankle to Bar
8x Slasher to Halo @ 16/12kg (each side)
25m 135/90# Plate Carry
8x Poor Mans Reverse Hypers
3) 2 Rounds
50x Glute Leg Lifts
50x Shoulder Hand Jobs @ 2.5#
Comments
Part (1) laid most of our athletes out. I don't know if it was the heat, or just lack mental discipline, but it was a bloodbath. Be diligent with this effort and go hard on the Curtis P's and the Run for maximum rest. When you get in from the run, lay down and get the most out of your recovery. If you let the Curtis P's crush you, they will. Don't let them. Pound those fuckers out and attack the run. Be workmanlike about this effort and don't invest any emotion and it won't be near as bad.
Part (2) is a little core circuit that I like to call the Puke Maker. Its a grind not for time, just work through it without taking too many breaks and finish with a little strength endurance durability for the rotator cuff and glute-medius.
Enjoy the work,
-Tod