IRON DISCIPLINE

         It has been awhile between posts folks, but I promise you this week's workout will make up for lost time.  Thanks goes out to Lance for the absolutely appropriate name.  This one is NASTY, no doubt about it!

Circuit 1: normal warmup of 30sec exercises

Circuit 2: heavy kettlebell, 5 reps each side for the squat and lunge; for the back and up, hold your kettlebell against your chest, squat down, roll onto your back and explode forward to a standing position; interval with 50m sprints; ensure you drive it for the sprints!

Circuit 3: start with 7 and drop by one rep each set

Circuit 4: Pushups- partners begin in the prone position; first partner does a pushup while the other remains prone; once the first partner's chest is on the ground, the second partner does his; increase by one each time to failure; Situps- interlace your feet, begin both sitting up; first partner does a situp, clap hands and the other partner does his. Continue while increasing by rep each time to failure.

Circuits:

1. 30secs-

• 2 Hand Swing, Fig 8, Pull Snatch, Round Body, Pull Snatch, Round Body, Swing Snatch, Fig8 w/Hold, Swing Snatch, Alt Front Lunge

2. Sprint Intervals-30sec/50m (repeat x4)-

• SPRINT, x5 Racked Squat- left, right
• SPRINT, x5 Racked Lunge- left, right
• SPRINT, x5 Back and Ups

3. Descending Set- 7-6-5-4-3

•  Clean-Squat-Press

 4. Partners- Ascending Sets- 1-2-3-4-5-6-7-8-9-10

• Pushups
• Situps

I'd advise a VERY light breakfast, or I am sure you will see it again midway through Circuit #2