PushMore

“Filthy Fifty”

50 Box Jumps @ 24″/18″
50 Jumping Pull Ups
50 Kettlebell Swings @ 16kg/12kg
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press @ 20kg/15kg
50 Deadlifts @ 60kg/40kg
50 Wall Balls
50 Burpees
50 Double Unders

Beginner: Complete 25 reps for each movement, scaling loads as necessary.

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Every minute, on the minute for 20 minutes, do:-
2 Deadlifts @ Bodyweight
5 Burpees

*If you are unable to complete the reps, rest the following minute then continue again on the minute after that.

Beginner: Deadlifts @ 50% Bodyweight
Advanced: Deadlifts @ 1.5 Bodyweight

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In 15 minutes, complete as many rounds as possible of:
3 Handstand Push Ups
5 Pull Ups
7 Push Ups

Beginner: Scale movements as necessary.
Advanced: Nose-to-floor HSPU, Chest-to-Bar Pull Ups.

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For time of:
15 Back Squats @ Bodyweight
25 Back Squats @ 75% Bodyweight
35 Back Squats @ 50% Bodyweight

Beginner: Loads at 75%, 50% and 25% of BW for each progression of the workout.
Advanced: Loads at 150%, 100% and 75% of BW for each progression of the workout.

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In 20 minutes, complete as many rounds as possible of:
7 Hang Power Cleans @ 35kg/25kg
7 Push Press @ 35kg/25kg
11 Ring Dips

Beginner: Scale movements as necessary.
Advanced: Barbell @ 45kg/30kg

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Twenty rounds for time of:
5 Pull Ups
5 Push Ups
5 Sit Ups
5 Squats

Beginner: Complete 10 rounds.
Advanced: Wear 10kg/5kg  vest.

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Please note that the gym will be closed today to facilitate the Pose Running Clinic. For more information on what the Pose method is, visit Pose Tech.

See you back in the gym on Monday!

Back Squat 3-3-3
Press 3-3-3
Deadlift 3-3-3

then:-

10 minute Run time trial. Aim to cover max distance.

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Please note that the gym will be closed tomorrow(11th December 2010) for the POSE Running Clinic.

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For time of:
Run 350m
21 Kettlebell Swings @ 24kg/16kg
21 Box Jumps @ 24″/18″
Run 350m
15 Kettlebell Swings @ 24kg/16kg
15 Box Jumps @ 24″/18″
Run 350m
9 Kettlebell Swings @ 24kg/16kg
9 Box Jumps @ 24″/18″

Beginner: Scale movements as necessary.
Advanced: KB @ 32kg/20kg, Box @ 30″/24″

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Ten rounds for time of:
3 Hang Power Cleans @ 40kg/25kg
5 Push Jerks @ 40kg/25kg
15 Double Unders

Beginner: Complete 5 rounds, scaling as necessary.
Advanced: Barbell @ 50kg/30kg.

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