Throw medicine balls
Bent-over Row (back parallel to floor) +
Hi-Pull from floor +
Upright Row +
6x Reps of each movement, max reps in 2 minutes
Round 1 @ 2x10#, Rounds 2 & 3 @ 2x15# (or more)
4x 30/? DB or KB Push Press
Do max reps in 30 seconds, hold lockout overhead until failure
Rest one minute, repeat 3x (four rounds total)
P1: Row/Ride/Ski 4x 20 sec work/ 10 sec recovery
P2: 5x Ball Slam @ 16# ball + 5x Pull-up for 2 minutes
Switch positions, repeat to complete one round
Rest two minutes, repeat 2x (three round total)
Targets: Row >100m, Ski >90m, Ride >500w per work interval
Fat Bar Deadlift @ 135# to failure ...
Notes:DB Complex, Push Press, Row, Slam, Pull, etc:
Chris: 30/infinity @ 25#: 29/1:08, 32/?, 35/:39, 31/:46, Fat Bar: 11
Damon: 30/infinity @ 25#: 25/3:04, 31/?, 41/1:05, 34/3:05, Fat Bar: 15
Luke: 30/infinity @ 30#: 30/1:07, 29/?, 29/:28, 35/:44, Fat Bar: 27
Will: 30/infinity @ 25#: 31/1:36, 28/?, 30/:57, 27/1:17, Fat Bar: 20
Jamie: 30/infinity @ 25#: 23/1:17, 30/?, 31/:26, 27/:39, Fat Bar: 20
Paul: 30/infinity @ 30#: 39/3:00, 39/?, 44/:51, 39/1:15, Fat Bar: 26
James: 30/infinity @ 30#: 37/1:53, 38/?, 42/:58, 37/1:17
I dropped the stopwatch during the second round of static hold hence the ?
"Do you want to be big or would you rather be ripped?"
I ask this to a lot of people when they try to describe the reason they train (if they have no sport to prepare for). Invariably a man says he wants both. So I follow up with, "How many big guys do you see or know who are also ripped?" They know one or two and hold these exceptions up as examples. The truth is that most big guys are fat. They jump on the "get huge" path, find out how hard it is to eat enough to grow without eating so much they get fat so they settle for the easiest task: size without regard for leanness. And how hard could that be? Train to failure. Eat a lot. Get comfortable with being sore and feeling full. Repeat. Oh yeah, get some sleep. Once again, yawn.