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Max rounds in 30 minutes:
10 Thrusters
10 SumoDeadliftHighPull
10 Box Jumps
1o Burpees
Record rounds and loads. The push yourself, but be honest with your ability. Refer to the video demos for technique.
Archive for the ‘partner’ Category
Workout of the Week
Tuesday, September 29th, 2009Workout of the Week
Tuesday, September 15th, 20094 rounds of the following
10 pullups (pulldowns or modified as needed)
20 ball slams (suggested 20# for intermediate men and 12# for intermediate women)
30 16″ to 24″ box jumps
40 Pushups
50 Air Squats
Mark time and loads.
Use caution and work to your own ability!
Workout of the Week
Tuesday, September 8th, 2009If you’ve been able to work up to it by now, substitute in the kbs with a clean and jerk on the man makers. If not, just use the dbs as you normally would. In either case, these do include the front squat with each one. Refer to last week’s video demo for reference.
20 minutes max rounds
3 Man makers w/front squat
6 Pullups (modified as necessary)
9 ball slams
Record number of rounds, load and type of load used on the makers.
Workout of the Week
Tuesday, August 25th, 2009Refer to video archive for reference
50 Wallball
10 High Pulls
40 Wallball
20 High Pull
30 Wallball
30 High Pull
20 Wallball
40 High Pull
10 Wallball
50 High Pull
Keep in mind the fundamental difference in the hip movement of these two exercises. High pull is based more on the deadlift, so the hip moved back and forth in space to create power. Wallballs are essentially a progression of a squat, with a very pronounced vertical component to the hip’s path.
Choosing load: On a scale of 1 to 10, you should be lifting at a 7 or 8. Go at your own pace. Be honest about your ability and scale the loads to your ability.
Loads: _____ _______
Time: _____
Workout of the Week
Tuesday, August 4th, 20093 Rounds:
5 minutes of each, 3 minutes of each, 1 minute of each
Partner Row
Kettlebell swing
Box Jumps at 18″ tp 24″
If you don’t have a partner, go make new friends. If you still don’t have a partner, set the load on the cable row at your gym to an appropriate resistance for this kind of endurance movement. Attach the rope tricep handle to the cable and go to town.
As far as the kb swing, men try starting with 40#, women 30#, but adjust from there depending on your
own fitness. The same goes for the box jump. Adjust to whatever height is most appropriate for your fitness level. Do not rest in your comfort zone. Push yourself, but be safe.
Tip & Technique: Partner Row
Saturday, August 1st, 2009Here’s one for you and your workout buddy. Partner row. We’re talking about serious anaerobic endurance training. The key here is that you are providing the resistance and load for your partner.
Sit facing each other, feet braced against your partner’s feet. Loop a couple of towels around each other you hold both ends of one of them so you’re linked with a towel chain. Pick which one goes first, and go. Lean back as you row your hands to your chest or arm pits. Your partner should give you enough resistance to allow you to move, but just. When you’ve finished your row, return the favor man. Resist your partner to just enough to allow them to move.
Start practicing with 20 or 30 rows each. Progress to working with time goals. What does it take to finish 10 minutes of those? 15 minutes? How many could you do? How are those forearms doing when you’re done?