Have No Fear….

as your father I am always near.

OPERA

10- Dead Lift @ 225#

400m Run

10 – C/J 1.5pood Left Arm

10 – C/J 1.5pood Right Arm

400m Run

10 – C/J 1.5pood Left Arm

10 – C/J 1.5pood Right Arm

10- Dead Lift @ 225# (Strip bar to 135# after last rep)

5 – Power Cleans @ 135#

5 – Overhead Squats @ 135# (after last rep rack weights/ put up bar)

Run 1.5miles (Thunderbird Loop)

Fat on Fire!

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Here We Go!!!

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

Schrocked

“Today, you have 100% of your life left.” — Tom Landry, Famous Football Coach

“Oh, my friend, it’s not what they take away from you that counts. It’s what you do with what you have left.” — Hubert Humphrey, 38th Vice President of the United States

“Schrocked”

10 Rounds

10 Curtis P’s w/ Dumb bells (choose your weight)

10 Burpees

400m run/ 600m run (alternate 400/ 600m run every rd)

Post DB weight and Time to Comments

a 1994 Classic that I was fortunate enough to have been present for… 16 yrs later they will meet again!

Just tell me what to eat – TTMJ