TRY THIS WORKOUT! Load the bar with 225 pounds—or at least 75% of your 1RM on the deadlift—and knock out 12 clean reps, pausing only if absolutely necessary (tempo is key to this workout). After your 12th rep, immediately perform eight pull-ups with the grip of your choosing and without using any momentum—no kipping is allowed. Just make sure that your chin comes level with the bar for each rep. After that, run 400 meters—or a quarter of a mile on a treadmill—at the top pace you can sustain. This entire circuit is performed five times in a row with as little rest as possible. Your aim is to complete the workout in as short a time as possible. WORKOUT OF THE DAY 5 rounds for time of: 12 Deadlifts - 225 pounds 8 Pull-Ups* 400m Run * Dead hang (i.e. no swinging or kipping)
Posted on: Wed, 07 Aug 2013 18:57:06 +0000
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