Thursday March 10th, 2011

Workout of the Day
Warm up to a heavy triple deadlift, and then,
Four sets of:
A1.   Deadlift x 3-4 reps.   2 seconds to re-grip at the bottom. 1 second pause at the top.
Rest 20 seconds
A2.   Kettlebell Swing x 25 reps.  Pick a weight that you can do unbroken. Don't be afraid to challenge yourself!
Rest 2 minutes

and then

Four sets of
B1.     DB Shoulder Press x 8-10 reps. 2 second pause in front rack. 1 second pause when locked out overhead.
Rest 20 seconds
B2.     DB Push Press x 15 reps          1 second pause in front rack. 1 second pause overhead.
(use the same weight as in strict press)
Rest 20 seconds
B3.      Run or Row 400 Meters at 70-80% effort
Rest 80 seconds