Work up to 1RM Pull Ups
Then:
3x at 85%
Bear Crawl 30ft with 15# DB
21x KB swings 53#
15 Wall Ball shots
5 Rounds
Then:
50 Heavy bag get-ups 50# bag
This workout was not for time but a grind. I fashioned this after Gym Jones. I have been following the protocol I learned from Mark on my visit there in April.
1Rm Pull ups - 90#. My goal is to be able to pull my body weight. I am either way to heavy for that or way too weak. My body weight is at about 190 right now. Maybe another round of V-Diet is in order?
The heavy bag get-ups I got from Mtn Athlete, Rob loves get ups and I can see why. They work the whole body as one piece. I'd like the bag to have been heavier though. I also did this passing the bag among two other guys, Mark and Alec. This seemed to be too much rest between efforts, maybe next time we use two bags or it's just a 2 man deal at most.
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