IRON DISCIPLINE

This week's focus was on basic, raw power!

The warmup circuit is relatively standard 30 sec intervals but with heavy emphasis on fatiguing each arm one at a time.

The Round Robin consists of your own individual gut check to perform as many solid reps as you can in the thirty seconds.

The partner circuit is intended for each partner in turn to complete absolute max reps in 60 secs. The goal is to try and outperform each other in total reps.

Here ya go...

*- 1/2 hitch a heavy resistance band through the handle of a heavy KB. Stand on the resultant loop in a wide stance and swing as normal. The band introduces a dramatic increase in intensity and dynamic power to the traditional 2 Hand Swing

**- Begin with a med ball in your hands on your chest, standing straight up. Without using your legs, throw the med ball straight up overhead as high as possible using only upper body power. Catch it and repeat.

***- from a double clean, drop to the ground onto the KBs in a plank and immediately into a pushup. In the up position of the pushup, immediately leap to your feet and re-clean the KBs