GFB Fitness

Noah Sager

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Heavy Workout

November 20, 2018

                                                    Photo provided by Carnes Photography

Todays workout is on the faster and heavier side, with some gymnastics strength. Today you'll be doing some heavy cleans and legless rope climbs. The scale for the clean would be to go down in weight. This weight should be heavy, and most likely a weight you don't usually do in conditioning workouts. The scale for the legless rope climbs will be 2 lying down to standing rope climbs. I will be a putting a link at the bottom to show what this exactly is.

 

0:00=5:00

   Easy bike, run, or row

5:00-15:00

   10 heavy russian kb swings

   10 alternating box step ups

    5 scap pull-ups

    30 single-udders 

15:00-22:00

   7 AMRAP
   100m run
   1 legless rope climb
   1 clean, 225/155 

22:00-27:00

   Easy bike, run, or row

27:00-45:00

   3 sets of 6 single leg deadlifts

   moderate to heavy weight with a slower down faster up tempo

   *after each set of each leg, perform a 20 second hollow body hold

 

This workout is here to challenge your strength endurance. Its here to ask the question, "Can you keep moving the whole time and not stare at the bar or the rope?" If the answer is yes, go and smash it! If the answer is no, down sweat it. Go out there and do your best and work on your weakness. This is why we are all here. To crush weaknesses to make us stronger, and working to continue and find more weaknesses to conquer.

 

https://www.youtube.com/watch?v=aNe0aeTJNrI

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