Freitag 03102014 | Surprising faces Tier 2 Joint Prep 3 - TopicsExpress

Freitag 03102014 | Surprising faces Tier 2 Joint Prep 3 Rounds 20 Seconds of Beat Swings 15m of backwards lunge stepping 5 x KB Stiff Legged Deadlift *For form Not time Gymnastics/Strength 5 Rounds 20 Second HandStand Hold 3-5 x Strict C2B PullUps 5 x ForeArm Dips (Click Here for Demo) *Rest 1 Minute Between Efforts Conditioning/Sport 5-4-3-2-1 Power Clean #80-100kg Back Squat Rope Climb Notes from Coach - Rack may not be used for this workout you have to get the barbell to your back rack under your own power. Auxiliary 1 x 100 LIGHT Russian KettleBell Swings *Light means LIGHT guys no shame in even using a 26# Bell for this fellas. Just focus on long sets and good pop and engagement ontop of each rep. Cool Down 3 Rounds 100 feet of butt Kickers, 10 x Wall Squat Tier 1 Joint Prep 3 Rounds 20 Seconds of Beat Swings 15m of backwards lunge stepping 5 x KB Stiff Legged Deadlift *For form Not time Gymnastics/Strength & Conditioning 3 Rounds Run 200 Meters 10 Shoot Throughs,10 Perfect Pushups, 30 Hollow Rock Conditioning/General 20 Back Squats Run 400 Meters 30 Heavy Russian Swings Auxiliary 1 x 100 Banded Good Mornings Cool Down 3 Rounds 50m of butt Kickers, 10 x Wall Squat BogaTyr Option Joint Prep 3 Rounds 20 Seconds of Beat Swings 15m of backwards lunge stepping 5 x KB Stiff Legged Deadlift *For form Not time Gymnastics/Strength & Conditioning 3 Rounds Run 200 Meters 10 Shoot Throughs, 10 Perfect Pushups, 30 Hollow Rock KBC/Sport “KettleBell Isabel” 30 Double Snatches for Time Notes from Coach - Today’s weight is up for you, Heavy or Moderate weight chices will be acceptable. If you Go Heavy get it done AS FAST AS YOU CAN. If you go Moderate the question is can you go as fast as you can and UNBROKEN. Auxiliary 1 x 100 Banded Good Mornings Cool Down 3 Rounds 50m of butt Kickers, 10 x Wall Squat I/C Mass and Performance Option Joint Prep 3 Rounds 5 x Burpees 200 Meter Accelerating Run Strength 5 Rounds 5 x Close Grip Bench Press 5 x DoubleKettlebbell Full Hang Clean Gymnastics/Strength Take 5 Minutes to perform as many single drop and reset STRICT C2B PullUps as Possible, if you hit 50 inside the 5 Minute stop your effort and record your time. Conditioning/General 50 SlamBalls for time Cool Down 3 Rounds 50m of butt Kickers, 10 x Wall Squat Note of Coach: Bruce Willis sums todays reaction of all members up pretty good... youtu.be/dFV5e0hHbjM

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