Here We Go!!!

26 Jul

Strength does not come from physical capacity. It comes from an indomitable will

Mahatma Gandhi

OPERA

Dead Lift

1-1-1-1-1


4 Phase Workout

Phase 1:  Clean and Jerk 135#, then rack it on the back.  Walk 50ft and then do 15 squats.  On the 15th rep jerk it to the front rack position.  Walk 50ft then do 15 front squats… Do this 2x.

Phase 2:  Immediately after finishing Phase 1, do 30 Clean and Jerk @ 135#.  Everytime you release the bar it is a 5 Burpee penalty at the end of your 30 reps.

Phase 3:  Immediately after Phase 2 is complete, do 30 2pood swings.  Everytime you release the bell it is a 5 Burpee penalty at the end of your 30 reps.

Phase 4:  Immediately after Phase 3 is complete take off for 1- 400m sprint

The Clock is Running Continuously through all 4 Phases

Post weight and times to the comments

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20 Responses to “Here We Go!!!”

  1. Jamie July 26, 2010 at 8:31pm07 #

    That’s a sick session. I might have to try that one! Nice site Kris.

  2. E July 26, 2010 at 8:31pm07 #

    I like this!!

  3. Crispy July 26, 2010 at 8:31pm07 #

    SIC! Going to give this ago in the morning! (UK based)

  4. Ali Nichols July 27, 2010 at 8:31am07 #

    Sweet! This looks awesome! What weight do you suggest for girls?

    • undergroundshack July 27, 2010 at 8:31pm07 #

      Ali,
      start at 95#’s and scale accordingly…(if that is too heavy, decrease weight by 10#’s) use 1.5pood kb for the swings.

  5. carey July 27, 2010 at 8:31pm07 #

    15:54 Rx BABY!

    no joke coach. women’s only class gave this a go this am! thanks

  6. Kelly July 27, 2010 at 8:31pm07 #

    21:34 Rx

    that one kicked my ass!! Awesome!

  7. undergroundshack July 27, 2010 at 8:31pm07 #

    worked up to 405×2 on DL

    18:50 w/ 1 burpee penalty

  8. Z Hughes July 27, 2010 at 8:31pm07 #

    Great workout!

  9. Pete July 28, 2010 at 8:31am07 #

    That’s a good lookin session. Gonna have 2 give it a go!

    • undergroundshack July 28, 2010 at 8:31am07 #

      Thanks for stopping by Pete… it was a pretty intense/ mental wod… holding on to the bar or to let go! Any advice on the site is well received!

  10. Carl Edwards July 28, 2010 at 8:31pm07 #

    DL
    1×315
    2×425
    3×475
    4×505
    5×525(new pr)

    Metcon:
    16:25rxd with no burpee penalty

  11. David Tyner July 28, 2010 at 8:31pm07 #

    DL
    1×315
    2×335
    3×355
    4×365
    5×365

    Metcon:
    RxD 17:40 With No Burpees

    • undergroundshack July 29, 2010 at 8:31am07 #

      great job David! I have some name options for you, I will shoot you a message later

  12. Carl Edwards July 29, 2010 at 8:31am07 #

    Thanks bro!!

  13. Justin Stidham July 29, 2010 at 8:31pm07 #

    METCON:

    RXD 16:53, With No Burpees!

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