Tuesday, 1/17/12

Druck doing the shirt pose
3 Rounds:
5-10 Strict Pull-ups
3 Box Jumps (starting seated on a box)
5 KB Power Snatches

Dynamic Warm-Up/Burg WU

Beginner Strength:
Romanian Deadlift: Work up to a heavy set of 5
--Not a 5 rep max
--Video Demo HERE

Int/Advanced Strength:
ME Box Squat: 1, 1, 1, 1, 1 (all at or above 90%)
Deficit DL: Heavy set of 5
Sled Drag: 3 x 60m
Bulgarian Split Squat: 3 x 8-10
--Video Demo HERE

"Death By Prowler"
Do one prowler push 10m out, 10m back at the start of the first minute...
15m out/back the second minute...
20m out/back the third...
Continue until you are unable to complete the entire push within the minute
Weight: 50/30#
*Penalty: 1 burpee for each meter not pushed under 100m by the end of the workout. So if you only make it to 60m out/back, you owe 40 burpees. Push long, push hard!

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