FYF Video

JAN

10

Friday


A new 'FYF' video has been posted to the website: 'FYF' 09-20-13. 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 are the workouts featured in the video:
Workout:
5x Bottoms-Up Press +
5x KB Clean & Press +
5x KB Snatch
Three Rounds
Three Sets @ 16Kg, 20Kg, & 24Kg
Then:
3x10 Back Squat
3x10 RDL
Then:
Work up to Heavy Rack Pull (Deadlift)
Then:
2x Rack Pull @ 90% 1RM (Use DL 1RM) +
100m SkiErg (Sprint) +
4x Rack Pull @ 90% 1RM (Use DL 1RM) +
100m SkiErg (Sprint) +
6x Rack Pull @ 90% 1RM (Use DL 1RM) +
100m SkiErg (Sprint) +
8x Rack Pull @ 90% 1RM (Use DL 1RM) +
100m SkiErg (Sprint) +
10x Rack Pull @ 90% 1RM (Use DL 1RM) +
100m SkiErg (Sprint)
Then:
Cool Down


Workout:
5x Bottoms-Up Press +
5x KB Clean & Press +
5x KB Snatch
Three Rounds
Three Sets @ 16Kg, 20Kg, & 24Kg
Then:
3x10 Back Squat
3x10 RDL
Then:
Work up to Heavy Rack Pull (Deadlift)
Then:
5x Deadilift @ 50% 1RM +
30sec Row (Sprint) +
5x Deadilift @ 50% 1RM +
30sec Row (Sprint) +
5x Deadilift @ 50% 1RM +
30sec Row (Sprint)
Three Total Sets, Rest 2 minutes between each
Then:
Wall Sit To Failure
FLR To Failure
Dead Hang To Failure


Notes:

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