Ten minute warm-up (bike, run, row, etc.).
25 Sit ups
25 Back Extension
25 Sit-ups
completes warm-up.
Deadlift 15-10-5-3-3-3 reps.
Deadlift two minutes without rest.
Notes:
1. Fifteen and ten rep sets are light warm-up sets.
Keep light to max subsequent triples.
2. With each set increase rest. On last three sets,
rest as needed for max triples.
3. After last triple, rest as needed to max load on
two minute set.
Glute Ham developer Medicine Ball Throw Sit up, 30 reps
Rest
Barbell Turkish Get-up, alternating arms, 20 reps
Rest
Glute Ham developer Medicine Ball Throw Sit up,, 30 reps
Note:
1."Barbell Turkish Get up" Start standing, barbell pressed overhead,
lower to supine, return to standing: 1 rep
2. Move continuously and safely keeping high heart rate
Glute-Ham Raise 15 reps
Rest
Perform three rounds of this circuit, keep your heart rate high and form strict:
One Arm Barbell Deadlift, right arm, 12 reps
One-Arm Barbell Press, right arm, 12 reps
One Arm Barbell Press, left arm, 12 reps
One Arm Barbell Deadlift, left arm, 12 reps
Rest
Glute-Ham Raise 15 reps
Wall ball, 1 minute
Rest
Perform three to five rounds of this circuit for time:
Rope Climb, three "climbs"
Powerclean, 10 reps
Rest
Wall ball, 1 minute
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw, 1 minute.
Rest
Perform 3-5 rounds of this circuit for time:
Turkish Get-up, up rt arm, down rt arm, up left arm, down left arm
3 Rope climb
Rest
Glute Ham developer Medicine Ball Throw, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
1.5 pood Kettlebell swing, 1 minute.
Glute Ham developer Medicine Ball Throw Sit up,, 1 minute.
Rest
Perform 3-5 rounds of this circuit for time:
15 Sumo Deadlift High Pull
15 Push Jerk
Rest
Glute Ham developer Medicine Ball Throw Sit up, 1 minute.
1.5 pood Kettlebell swing, 1 minute.