Friday, May 17, 2013

Heidi overhead squatting

Heidi overhead squatting

Workout of the Day

Warm up
500 m row or 400 m run
Group mobility

Strength
Front squat 5 x 3 (5-10 lbs heavier than the last time done)
Push press 5 x 3 (2.5 – 10 lbs heavier than the last time done)

Conditioning
15 – 12 – 9 – 6 – 3 – 1  – rep rounds of Power Cleans ( 135 / 95 lbs)
1 – 2 – 3 – 4 – 5 – 6 rep rounds of wall-climbs (wall climb demo video)

For this workout you will do 15 power cleans and 1 wall-walk, then 12 power cleans and 2 wall-walks, then 9 power cleans and 3 wall-walks, etc. 

Who wants to go to regionals??? Let’s get a crew together to carpool up to Columbus, OH and watch the Fittest on Earth and then have some fun while the competitors rest. Let Katelyn or me know if you’re interested! So far it’s me, Katelyn and Mark and Ashley Love that are going. It’ll be a blast. It’s the second weekend of June (7th-9th).

The Ultimate Productivity Blog

Donny Shankle Power Cleans 180 kg (396 lbs) like a toy!

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