Intermediate
Strength:
One arm row –
7 x 3 / side @ 35 – 40% of barbell row 1RM
Metabolic Conditioning:
Lift the elephant – 14,000 pounds
For this workout, you and a partner will be lifting the weight of the elephant (14,000#) from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like. The only rule here is that the weight must touch the ground, and then go over your head for each rep. For example – 10 Clean and jerks at 95# would be 950# and 16 one arm snatches at 35# would be 560#. One partner works at a time.
Core:
3 Rounds –
6 Hip dips / side
12 Supermans
18 Core slams
Beginner
Strength:
One arm row –
7 x 5 / side
Metabolic Conditioning:
Lift the elephant – 14,000 pounds
For this workout, you and a partner will be lifting the weight of the elephant (14,000#) from ground to overhead. You can break it down into as many repetitions as needed, using as many movements as you like. The only rule here is that the weight must touch the ground, and then go over your head for each rep. For example – 10 Clean and jerks at 95# would be 950# and 16 one arm snatches at 35# would be 560#. One partner works at a time.
Core:
3 Rounds –
6 Hip dips / side
12 Supermans
18 Core slams
