FYF Video

APR

25

Friday


A new 'FYF' video has been posted to the website: 'FYF' 12-27-13. 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. Only members can see the content.

Here is the workout featured in the video:

Workout:
Warm up for what is to come …
Row, Ride, Squat, Lunge, etc
Then:
KB Swing Ladder
10x each @ 12, 16, 20, 24, 32kg
Then:
Goblet Squat Ladder
10x each @ 12, 16, 20, 24, 32kg
Then:
KB Press Ladder (strict)
10x each @ 12, 16, 20kg
Then:
Weighted Burpee Broad Jump
2x15m @ 2x 10-15# DBs
2x15m @ 2x 15-20# DBs
1x15m @ 2x 20-25# DBs
Then:
15m Sled Hop @ 160# +
15m Sled Push @ 160#
Five "sets", rest some between sets
In fact, rest a lot - it won't help
Then:
10x Bent-Row +
10x Hi-Row +
Strict Press to failure
Use 2x 20-30# DBs (for adult males)
Three sets, rest enough between sets that Press reps don't fall off too much from set to set
Then:
Hard cardio-respiratory challenge that also fucks with the mind
1) Team (two-man) 5000m Ski Erg race or TT

2) 2000m Row for time, reverse-connect screens

Cool down


Notes:

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