March 8, 2010

(1) 6 Rounds:

2 Squat Clean

(2) 5 Rounds:

3 Deadlift

10 Overhead press with 2 kettlebells or dumbells

20 Pullups

(3) 4 Rounds:

10 Buddy Lunges

10 Ankles-to-bar

Notes: on the lifts, start at a weight you know you're solid at. Increase the weight every set.

Pullups- alternate between pullups/chinups. If possible, go weighted.

Buddy Lunges- get a buddy. Get him in fireman carry position. Do lunges.

Comment

Comment by Mike Hussle on March 9, 2010 at 5:33am: Yah this one was terrible. Worst (and therefore best) workout in a while, haha.

Squat cleans done at 155.
DL done at 265.
Overhead press done with #62 kb (10 each hand)

The damn ring fly's... well I feel them today.

I also ran out of time. It's funny, because I left straight from my workout to go to firefighter training. We did SCBA (breathing apparatus)- they put you on a tank and have you carry tools around, do laps and go up and down stairs to see who lasts the longest. So I was already beat from this workout, but I still won. Thank you Fatal Fitness.

Comment by George Anthony on March 9, 2010 at 4:13am: Partner puked twice.

clean squats I did 135, 135, 135, 155, 155
no rings, subbed in dumbbell flies, 45#x3 55#x2

DL 205x2, 255x2, 272x1
overhead press 45#x2, 55#x3

buddy weighed 185# (he couldn't buddy lunge with me (215)..he used DBs)
only one round of ankles to bar before having to leave