FRIDAY 151120

Deadlift 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rope Climb 1, 1, 1, 1 Repetitions (Using Most Challenging Technique Available)

Rest as needed then,

Complete One “Sprint Round” For Time:

50 Barbell Thrusters (45lb. / 35lb.)
400 Meter Run
30 Kettlebell Swings (53lb. / 35lb.)

Note: Note: For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. Ideally, Athletes should add 5lb. to every set, each week. For the Rope Climb, Advanced Athletes can experiment with a “Slow Decent” in the same manner as the Tempo Pull-up training. For the metabolic session, how many Athletes can “Rx” the workout in 6:00 or less?


“Google” submission by Kendra’s daughter!


Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)


Good luck and safe travels to Greg Amundson who will teaching a seminar for the Royal Canadian Mounted Police and Vancouver SWAT in Canada the next three  days.


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