THIS SUNDAYS MADNESS

Another Sunday another workout,

And it's my turn to plan it this week!

Welcome to the WIDOW MAKER!

Only four of us this week makes things a little more manageable!
3 set ups this week lots of variation,


First set up 40/50 seconds on 10 seconds off 5 stations 3 rounds


1, 60kg Sled drags forwards/backwards
2, 7kg med ball slams
3, Kb swings/cleans
4, plank
5, Goblet squat/Lunge


Second set up 2 rounds

20 Bench vaults 
20 power wheel rollouts
20 Bench skips
20 power wheel rollouts


Third set up finisher


Up & down the stands 4 times with 10/12kg vest
Farmers walk with 20/32kg Kbs 2 lengths of basket ball court
20 x 60ft Heavy rope slams
repeat farmers walks and repeat the stands


Actually not that bad at all I can really feel the improvement in my conditioning, a few weeks ago I would not have completed this!
although made even worse by the heat, I found this relatively easy, but don't tell the THING! or it will be double the workload and four second rest periods next time!

"No Brett 3 seconds is not an adequate rest period! now go and stand over there until you are ready to play properly!"

                                           "Do I have too?"

               "No they are not implants i'm one third silverback"

    "WHAT THE HELL! the THING squatting a 12 this cannot be"

                                    Thats a little bit better!

                               "Look everyone mind control!"

                            "What am I supposed to do again?"

113kg and floats like a feather!

Err I don't remember this being in the setup!

A little way to go till you get that six pack

                                   Finalizing the last set up

Pecs at the front BOOBS on the back!

Walking the stands

"So this is how you kick someone's ribs in"

"Oh you mean like this"

"No like this!"

"Ok I see now"

Another week over and everyone is still going from strength to strength, improving every week, and no heatstroke or hospitalizations so far!

not bad.