FYF Video

FEB

02

Saturday


A new 'FYF' video has been posted to the website: 'FYF' 12-14-12. It is available to view here in the calendar or you can also access it through the gallery section. It is available to Full and Limited Members only.

Here is the workout featured in the video:
Workout:
Warm up as you like
Then:
Sandbag Clean & Squat Combo
2x Sandbag Clean +
5x Sandbag Squat @ 70# bag
One combo every 30 seconds for 5 minutes
Then:
KB Clean & Press/ Rack Squat Combo
2x Two-hand KB Clean +
5x KB Rack Squat @ 2x 16-20kg KB
One combo every 30 seconds for 5 minutes
Then:
5x Heavy Front Squat (70-75% range) +
30 sec all-out on AirDyne
Five sets, rest a lot between sets
OR:
6x Heavy Step-up +
30 sec all-out Row, Ski or AirDyne
Use a box that place leading thigh parallel to floor
Hold weights in Farmer position, 60-65% of body weight +/-
Five sets, rest a lot between sets (4-6 minutes)
Then:
5x Burpee Pull-up +
Dead Hang to failure
11 sets
Then:
Either cool down
Or "cool down" with the Mental Strength Challenge:
KB Swing to failure @ 24kg, aka "Can't or Won't?"


Notes:

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