“In a group of five workouts, I tend to have one great workout, the kind of workout that makes me think in just a few weeks I could be an Olympic champion, plus maybe Mr. Olympia. Then, I have one workout that’s so awful the mere fact I continue to exist as a somewhat higher form of  life is a miracle. Finally, the other three workouts are the punch-the-clock workouts: I go in, work out, and walk out. Most people experience this.”

Dan John

5 minute flow

Pre-lift:

100 jump ropes

100 pull aparts

50 back raises

1 arm carry left arm 30-50 yards

10 swings

Goblet Carry 30-50 yards

10 swings

1 arm carry right arm 30-50 yards

10 swings

Waiter Walk 30-50 yards

10 swings

Lift:

Power Clean +  2 Power Jerks 5×2

Squat 5×10 increase weight 10lbs from last week

Row 5×10 + RDL 5×10

Circuit x 3

20 plate front raises

20 plate triceps extensions

20 hammer curls

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s