Heavy and Fast

Thursday, December 1, 2011

Row 500 meters and DROM
With light loads
10 Deadlifts, clean grip with a shrug at the top
10 Hang Power Cleans
10 Front squats
10 Push or Split Jerks

Rest as needed, then load up

Three rounds for reps of:
155/115 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245/195 pound Deadlifts, 1 minute
Burpees, 1 minute
155/115 pound Jerks, 1 minute

Rest 1 minute

Cool down with 1 minute cumulative each stretch
Active bar hang
Quad on the wall
Samson Stretch

James Hobart 158 reps.

Rest in Peace, Sgt. Santora.



“When meeting calamities or difficult situations, it is not enough to simply say that one is not at all flustered. When meeting difficult situations, one should dash forward bravely and with joy. It is the crossing of a single barrier and is like the saying, ‘The more the water, the higher the boat.'”          – Hagakure, by Yamamoto Tsunetomo


Today’s workout is 17 minutes of Fight Gone Bad style, beastly, explosive, mayhem.  It is designed to be heavy and fast, which is a great way of describing our definition of intensity.  But remember intensity is relative to the physiological and psychological limits of each individual.  So scale the load on this bad boy if you’re only going to get a few reps per round.  Enjoy, and post total reps to comments.

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