Wednesday 20150916

 

MetCon (Harder to Kill MetCon Test)

 

Row 2001m

11 Box jumps (36″/24″)

11 Thrusters (125/85)

11 Burpee CTB pullups

11 Power clean (175/125)

11 HSPU

11 KBS (70/53)

11 Toes to bar

11 Deadlifts (175/125)

11 Push Jerks (110/75)

Row 2001m

 

*Competitor: As prescribed

*Established: Scale as needed.

*Recruit: Scale as needed.

Monday 20150914

Strength (Harder to Kill Strength Test #1)

Percentages are not listed for these lifts because all the work has been done for you in this simple excel sheet.

Supersets:

  • Snatch 3-3-3-2-2-2-1
  • Bench Press 8-6-5-4-3-2-1

~Rest 3 minutes~

5×5 Overhead Press

Assistance (supersets):

  • Sumo Deadlift High Pull 3×12
  • Single-Arm Kettle Bell Swings 3×10

Burnout (supersets):

  • Plyo Push-up 2×12
  • Plate Jumps 2×12

*Competitor: As prescribed
*Established: Do not do burnout sets
*Recruit: Perform snatch only if able, or only with PVC. Only complete snatch, bench and overhead press. Nothing further.

Sunday: 6-Week Workout Challenge Announcement

We are going to run through the Hard(er) to Kill 6-Week challenge starting Monday, Sept. 14! 

More info... 

Are you…hard to kill?

Does your current training make you tougher? Are you prepared for anything? How far can you run before your hands start to shake? Can you jump over a fence? Lift 200 lb? Do you know?

Why do you think James Bond and Jason Bourne just WON’T die in any of their movies? I can assure you that it is not because they are fictional characters and that’s how the storyline was written. NO! It’s because they are training to be harder to kill.

Granted these guys are not Olympic-athlete fast, or powerlifter strong, but they can run down just about any human being on the planet, beat the crap out of said individual, and put their bodies through the ringer (and, hey, they don’t look too bad either).

These guys are incredibly fit and well rounded…and extremely hard to kill!

The premise for this 6-week challenge is based off of one of the more popular posts at End of Three Fitness, Training to be…harder to kill. To quote some of that article:

What is the real reason you train? There are plenty of reasons to workout…but how or why do you train? That’s right, train!

There is a type of training…a training that few people pursue: Training to be harder to kill.

The definition of ‘Harder to Kill’: Having the mental toughness and physical edge to be ready to perform at your maximum potential at anytime.

In a nutshell

  • This 6-week challenge is all about general physical preparedness, with an emphasis on strength.
  • We are going to get stronger, faster and harder to kill…seriously

Are you in? Starts tomorrow.