Warmup
Strength
- Power clean– 3-3-2-2-1-1 (perform a couple warmup sets, then successively increase weight for the working sets)
Conditioning- “Son of Prometheus”
- 5 rounds- 8 Thruster (115#), 20 sit-ups, 20 Kettlebell/Dumbbell swings (50#)
- Prescribed Rest (b/t rounds): 60-90 seconds
This workout is very similar to the “Prometheus” GODSWOD done on 6.23.13; this time Kettlebell swings are subbed for the SDHP’s and DU’s. Push yourself to the max limitations here- never give up, never surrender.
Motivation
- Here’s a pretty awesome training montage of two guys, Dan Green and Eric Spoto, who recently broke powerlifting world records for the raw total and raw bench categories respectively.
SwoleFIT 