"The individual has always had to struggle to keep from being overwhelmed by the tribe. If you try it, you will be lonely often, and sometimes frightened. But no price is too high to pay for the privilege of owning yourself." --Friedrich Nietzsche

 

Tuesday, 11March2014 - Work For Today

 

30 Russian Dumbbell Swings At the top of every minute for 10 minutes.  Take the remainder of the minute as your rest. 

 

Then complete 7 Rounds, adding weight every round

10 Hand Switching Pull-Ups*

15 Ring Dips

3 Hang Cleans

8 Stiff Legged Dead Lifts

20 Plyometric Medicine Ball Push-Ups

50 Double Unders

*Hand Switching Pull-Ups: Hang from the bar with one hand supinated and one hand pronated.  Explosively pull to the top of the bar.  Accelerate enough that at the top of the movement you leave the bar and have time to “switch” the position of your hands from pronated to supinated.  “Switch” your grip every rep.

 

Work Up to a 1 RM Overhead Squat. 

Between Attempts:

Row 300 Meters

Max Effort Sit-Ups in 1 Minute

Max Effort Push-Ups in 1 Minute

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