IRON DISCIPLINE

Posted on November 11, 2008 at 8:06 AM

Circuit 1- Normal warmup set; exercise 30 sec duration with 10secs

change around time/ rest

Circuit 2- Volume set; as many proper reps as you can get in the time

allotted; speed/technique

Circuit 3- POWER POWER POWER; focus on ballistic power throughout

Warm Up 30secs/10secs (x4)	Endurance 45 secs	50m Intervals/Double KBs 45 secs/40secs (2)
2 Hand Swings	2 Hand Swings	Swing Snatch
2 Hand Swings	Fig8	Swing Snatch
	High Pull- L	Run
KB Burpees	Fig8	Renegade Row
KB Burpees	High Pull-R	Renegade Row
	Fig8 Hold	Run
Jump Lunges	Clean-Squat-L	Alt Press
Jump Lunges	Round Body	Alt Press
	Clean-Squat-R	Run
Double Push-Press	Round Body	Alternate B/U Clean
Double Push-Press	Clean-Press-L	Alternate B/U Clean
	Hand-offs	Run
Mountain Climbers	Clean-Press-R
Mountain Climbers
10:00	9:45	6:00/---