WYW, 11/12
Work-out: MAGIC TEN (strength, density training)
An exercise is performed for an extended number of rounds at a relatively heavy load, with limited rest.
10 rounds of each of the following exercises:
1/2 Fleshstorm (sprint to the fire-hydrant, walk back)
Bucket Carry (regular)
Barbell complex (see below, pick appropriate weight)
Pull-ups (pick appropriate number)
1. Teams of two, rest while your partner does the exercise. (For the fleshstorm, the rest is walking back.)
2. A barbell complex is (don’t let the bar down!) :
3 x deadlift
3 x bent-over row
3 x hang-clean
3 x front squat
3 x back squat
3. Pull-ups are timed. 1 round is 1min. Both you and your partner should do the reps within the minute.
Attendees:
Nate
Shay
Kostas
Lin
Colin
Dan
Konstantin
Shayda
Comment: The RSVP time limit for the work-out is 12pm on Wednesday. A reminder is sent out on Tuesday. If you don’t reply in time, you are not taken into account in the work-out. Simple as that. You may show up but you are on your own.
Posted in Training | 4 Comments
Share
Anyone else get hit by the mosquitos? I have something like 7 welts on my back and face. Oh and my traps hurt. Awesome!
No mosquitos, but traps are seriously sore.
Yeah i really liked this workout. It was a lot more work than the 8 minute blitzkrieg sessions in operation destroy but yet it lacked a certain hypoxia to the brain component.
I got devoured by mosquitos. I have 10 huge welts.
Good work-out. I have a great sore this week, mostly traps, delts, and triceps. My ass hurts too (Yes, that’s what she said).
Leave a Reply