July 8, 2015

Weightlifting 

A) Clean complex at 70% Demo

• 3 Power Clean
• 3 High pulls
• 3 Deadlifts

Rest 3 min x3

For a reference point, a complex is the used of multiple exercises to be done one after another one without rest.

B) Kbs Breathing ladder 1 to 15 Demo
Breathing ladder- this exercise is to help control your breathing, if you don't have a kettlebell you can do burpees instead. 
1 KBS 1 Deep breath from your belly
2 KBS 2 Deep breathes from your belly
3 KBS 3 Deep breathes from your belly
4 KBS 4 Deep breathes from your belly
all the way to 15 

C) Single leg Hip Thrusts 10 each leg x3 Demo

D) Single Leg RDL 10 each leg x3  Demo

You can use either Dumbbells or a barbell

E) 200 FT farmer carry (HEAVY Weight) Demo
x3

Rest 4-6 hours between sessions 

Running 
800m w/3 min rest

400m w/2 min rest

200m w/90 sec rest

800m w/3 min rest

400m w/2 min rest

200m w/90 sec rest