April 3rd." I never think of the future, as it come fast enough"
Albert Einstein
WO du jour:
warmup: 5 min. of 2" battleing ropes", 50 situps, 50 pushups, 20 pullups.
8x3reps: 2-20Kg box squats 12"box
8x3reps: 2-20 Kg clean and press from the floor.
8x3reps: 2-32kg renegade rowing
8x3reps: 32kg swings
8x3reps: 2-16kg snatches
18:10
only took about 10 breaths between each set as rest to keep intensity high. all reps performed at max speed-strength.
Note this routine is not for beginners as you must select the proper weight, concentrate on each rep for max velocity and be able to recuperate from such a intense session.
Took my Ropes out for a good test ride outside. Makes a good warmup as long as you keep the time to a few minutes on each set. You could make a complete workout but it more fun to just add to a routine with mixed exercises.
1 comment:
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