TUESDAY 260113
Day 7 Strict Pull-up Progression
6-5-4-3-3
“Bottoms Up”
4 Tabata Rounds of “Bottom to Bottom” Overhead Squats with PVC Pipe
Then
“Hold My Beer”
5 Individual Rounds
Unbroken Reps
10 Alt DB Snatch + 10 Wallball
The weight on “Hold My Beer” for both exercises is the heaviest in which you can complete all 5 sets with consecutive repetitions. If you break a set you must start that set over. Each Alt. DB Snatch must be controlled through the entire range of motion. This means touch and go with the DB and no stopping. Advanced Athletes should set a goal (men) for 50 lbs on the DB and 20 lbs on the Wallball and for women 35 lbs on the DB and 16 lbs on the Wallball. This is an awesome workout!
Note: “Bottom to Bottom” Overhead Squats mean that during the 10 seconds rest on the “Tabata Interval” the Athlete will hold the bottom position of the squat with PVC pipe overhead. This was one of Coach Greg Glassman’s favorite ways of utilizing the Tabata interval, specifically with the Overhead Squat. We will only be doing 4 rounds today – but you will see this challenge again for all 8 rounds!
Patience is the ability to maintain a positive attitude while working hard for what you want.
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Tuesday’s Schedule
6AM – Workout of the Day
1030AM – Workout of the Day
430PM – Workout of the Day