Fantastic start to this Tuesday! Great group of guys at the RRL this morning including some new guys.
RRL Warm up
1. Run 400
2. Front Squat 5-5-5-5-5
3. Hang Clean/Burpee
15 Hang Clean @ 135 pounds
x 3 rounds for time
4. Still Water 6 minutes
This is one of my favorite high intensity, short duration workouts. I first saw this one done by Rich Froning and Dan Bailey who made it up on the spot in Rich's garage. I made note of it after I saw it reduce those two guys to heaving and spitting on the ground. I knew it would have a similar effect on my group so I wrote it down and we have made it a benchmark.
Rich and Dan did this one in about 3:15 which is amazing. My times have dropped from over 6 minutes to the 4:13 that I turned in today which is a PR.
I went unbroken for the first 2 sets and then did 10 reps and had to drop the bar and then finish the remaining 5.