December 23rd, 2016

A. Take 15-20 minutes to play around with the following movements:
Pegboard Ascents
Barbell Turkish Get Ups
L-Sit to Shoulder Stand/Handstand

B. Every minute, on the minute, for 30 minutes:
Minute 1: 2 Hang Cleans (must build in load each set)
Minute 2: 4 Landmine Push Press (each arm)
Minute 3: 6 Dumbbell Chainsaw Rows (each arm)
Minute 4: 120 ft Sandbag Carry (60 down and back)
Minute 5: 15/12 Calorie Ski @90%
Minute 6: Rest

C. Optional Accessory:
Weighted Sorenson Hold x 30 seconds x 2
Hammer Curls x 15 x2
Banded Tricep Pushdowns x 20 x 2

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One Comment

  1. A. Did some pegboards some Turkish get ups with 20# MED ball and some L-Sit to handstands, had one where I stayed vertical for 2 seconds.

    B. Done. Did power cleans by accident: 135-165-185-205-205
    Bags was 150. Chain saws 70#. Cals on ski about 38-42 seconds, and 50# on landmine.

    Liked by 1 person

    Reply

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