Strength, Strength Endurance

FEB

16

Thursday


Workout:
Row or Ride 10 min @ easy pace
Then:
2x30m Lunge (15m forward, 15m backward)
2x30m O.H. Lunge @ BB (overhead)
2x15m O.H. Lunge @ 75#
2x15m Lunge @ 2x53# KB in Farmer Carry position
Then:
"Wiggly Shit"
5x Funky Zercher @ Fat Bar (33#) + 2x35# KB
2x5 Funky Zercher @ Fat Bar (33#) + 2x35# KB & 2x26# KB
5x Funky Back Squat @ barbell (45#) + 2x35# KB & 2x26# KB
2x5 Funky Back Squat @ barbell (45#) + 4x35# KB
Then:
10x Off-box One-leg Squat (5 each leg) +
10x Rope Pull using H.I.R.T.S. system with three bungies
Five sets, 30-60 sec rest between sets
Then:
Cool down


Notes:

Lunge, "Wiggly Shit", Off-box, Pull:
James, John, Johnny, Paul



The Funky Zercher is never easy - at least it shouldn't be. If it is then the weight is too light, or the bungies too strong - suspending the KBs from chain or other non-elastic cord misses the point entirely - let 'em bounce.

Your membership is about to expire

Renew your membership to avoid losing premium content

Your membership has expired

Here's what you need to do to get back in the gym

Hey Friend!

It looks like your credit card information has expired.
Let's get that taken care of!

Change
Password

MAKE PLAN ACTIVE?

Current plan will no longer be active.

YOU'VE COMPLETED

MAN OF STEEL

View saved training plans or browse all training plans that are available.