Monday, October 1st, 2012

Workout of the Day

NLI Workout ”Heartbreak Ridge”
A. 3 minutes to move as much total weight as possible with 75% of your Back Squat
Then after 1 minute rest…
B. Amrap in 2 minutes of:
D1 = Bar muscle ups
D2/Masters 40-52 =CTB pullups
D3/Masters 53+ = Pullups
Then after 1 minute rest…
C. Amrap in 1 minute of:
D1 = Pistols alternating
All other divisions = Single leg weighted step ups (53# on 24″/35# on 20″)

Link Love
Watch – The Best of Tim “Livewire” Shieff 2012
Read – What We See

Competitor Program
Clean Technique in 5min
1x10ea on a 2-2-2 tempo
ground to knee
knee to explosion
explosion to full ext.
full ext. to muscle clean
full ext. to shrug clean
1x6ea
explosion to high pull
explosion to power clean
explosion to 2/3 clean
explosion to full clean
1x6ea
knee to high pull
knee to power clean
knee to 2/3 clean
knee to full clean

Back Squat 5×5/80% in 15min
Single Leg Squat (Holding Pole) 3x6ea w/ 0-30sec rest
Lateral Lunge 3×30 w/ 0sec rest
DB Over Head (Box at 90 degree) 3×30 w/ 0sec rest
Transvers Lunge 3×30 w/ 0sec rest
Knees to Elbows 30
Leg Swings 3xAMAP in 5min
Turkish Sit Up or Turkish Get Up 3x5ea w/ 45sec rest
V-Ups (Arm Straight or on Elbows) 50 w/ 0rest
Reverse Leg Swing3x8 ASAP
Standing Calf Raise Tabata 4 Rounds
Stretch 5-15min