Workout of Tuesday, September 15th, 2009

Written by Jobst Tuesday, 15 September 2009 02:00


Workout of the Day

Push Jerk 5-5-5

then

As quickly as you can, perform 3 rounds of:

  • 9/6/3 weighted Pull Ups with 15kg (10kg for women)
  • 20m Bear Crawl
  • 9/6/3 weighted Dips with 15kg (10kg for women)

Pick a 15kg weight (preferably dumbbell) and hold it between the legs / ankles for the pull ups and dips. Perfom 9 pulls ups and dips in the first, 6 each in the second and 3 in the third round. You can split the 20m bear crawl into 2 sets of crawls with 10m each to walk from the pull up bar to the dip station and back, i.e. perfom the pull ups, 10m crawl, dips, 10m crawl, etc.

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