Hello Achievers one and all!! Proud we are of all of you! Today's workout...well, was a nightmare. It was a rough one. Honestly Achievers, I almost didn't make it home to the wife after this one, hence the name. It was all I could do to turn on the car ignition after so many cleans!! Dan John is a hero!! Pecos Bill had a horse named Widow Maker. If you could ride that horse, you knew you were a true Western Badass. This workout is the same. Enjoy! Took place at The Westridge Athletic Training (T.W.A.T) facility. Joining your fearless blogger were the Master Dan John, Lindsay John, Alice Lopez, and Mike B!!
Warm-Up:
25-1-10 (Swings, Goblet Squat, High Steppers) I used a 28kg. What a big boy I am!!
6-Point Rocks (On all fours with toes tucked under is 6-point position. For Rocks, the Achiever simply rocks forward and back, warming up the squat.)
25-1-10
6 Point Reaches Left Side: Assume 6-point position. With the Left Hand, reach across and pull on the right knee, then the left hand goes up to the sky for a zenith. Try to point your left nipple to the HEAVENS.
25-1-10
6 Point Reaches Right Side: 6 Point Position. Right hand grabs left knee, then up to the sky. Right nip is pointed to heaven for all to see.
25-1-10
Bird Dog Left Side
25-1-10
Bird Dog Right Side
25-1-10
Cardio Cleans Series:
For THIS, the Achiever picks a bell that they are comfortable cleaning at least 10 times. Blogger chose a 20kg, much to his later sorrow. Achiever performs the following TWO TIMES THROUGH.
8 Cleans Right Side 3 Front Squats
8 Cleans Left Side 3 Front Squats
5 Cleans Right 2 Front Squat
5 Cleans Left 2 Front Squat
3 Cleans Right 1 Front Squat
3 Cleans Left 1 Front Squat
Now, for the WORK OUT:
25 TRX T Rows
Left Knee Down Kneeling One-Arm Press 10x.
25 TRX Bicep Curl
25 Loaded Glute Bridges (Blogger used two 20kg)
10 Goblet Squats
25 Swings
Stoney Stretch Left Side
Backwards Loaded Sled Pull (Sled Loaded with 50lbs.)
REPEAT Workout on Right Side.
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