July 22

I will post three different workouts today in case you are working at a station that does not have enough space:
All Workouts will however begin with this:
8 Snatches
8 Overhead Squats
8 Good Mornings
8 Bent Over Rows
8 Deadlifts
Rest 1min repeat 3 times-95lbs is a good place to start

WORKOUT #1
95lb Thrusters Max Reps in 30 secs.
20 Ball Slams
30 Sec Forward pedaling on spin Bike-hard as possible
30 Sec Backward pedaling-hard as possible
Rest 2 min repeat x3

WORKOUT #2
95lb. Thrusters Max Reps in 30 sec.
20 Ball slams
100ft Prowler with 90lbs. Forward
100ft Prowler Backwards
Rest 3-5 min Repeat x3

WORKOUT #3
Power Cleans x 5 (go heavy) This is the one I am going to do.
200m Run
100ft Backwards Flake Drag
Rest 3-5 Repeat x3

All these workouts will be exceptionally challenging, when it starts getting hard make sure you relax your face and breath. Grimmicing, grinding and holding your breath will not get you anywhere faster. Focus on Breathing out.

Finish any one of these workouts with a 225 Bench Press Rep out: NFL linebackers are usually in the 25-30 range, with the occasional 35+ guy.

Don't forget to pick up your hose get it to weigh 45lbs. and make a bundle and use the extra for a flake to drag.

Also, lets start the competitive fire today.....Start posting your times, loads to the comments.
Post Power Clean and bench Press Loads to Comments.