Workout of the Day: 12.14.13

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The main ingredient of stardom is the rest of the team. – John Wooden

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WORKOUT OF THE DAY: STRONGMAN STYLE!

In teams of 3-4:

Three 4 minute rounds for max push press reps:

180′ yoke walk@ 470/320lbs
Barbell push press@ 185/115lbs

Rest precisely 4 minutes between rounds.

Notes: 1. Yoke walk should be completed in 90s or less.  2. One athlete working at a time at each station, switching off whenever necessary.  3.  No racks will be provided for push presses, however two teammates may assist you (this will be demonstrated).  4. Bars will be set up ahead of time and will remain set up throughout the session.

Scaling: Only 25lb plates will be loaded on the yokes, making the options to scale down in weight: 170 (empty yoke), 220, 270, 320, 370, 420lbs.  For the push presses, an appropriate weight should be selected so that each team member can complete at least 5-7 repetitions each round.

COMPETITOR’S PRACTICE is 8-10am!

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