workout of the day

Friday 031010

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For time:
40 Kettlebell swings
20 Pull-ups
32 Kettlebell swings
16 Pull-ups
24 Kettlebell swings
12 Pull-ups
16 Kettlebell swings
8 Pull-ups
8 Kettlebell swings
4 Pull-ups

Use 1½ pood kettlebell for men and 1 pood kettlebell for women. Post time to comments.

Climbing legend John Gill saw climbing as an extension of gymnastics and it reflected in his training. He both enjoyed and emphasized rope climbing and still rings work in addition to his climbing. From his site, there are links to pictures of Gill doing a straight body press to handstand, one arm handstand, one armed front lever, one finger pull-ups, and one arm pull-ups with weights. (Much thanks to Dr. McCracken for the link!)

Workout Image for 20031010

We've made great use of IronMind's "Olympic Husky Handle Dumbbell Bars" as a shortened barbell for thrusters. This has been an excellent tool to use in tight quarters and transports conveniently to the track.