25 October 2010


Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Sotts press w/45 lbs. bar
25x OHS w/45 lbs. bar
3x Scorpion strikes each side

Movement Prep:

100x Jumping jacks
Tabata row for calories
4x 50 yds. Farmer carry odd objects odd weights
3 mins. Total of L-sits

Work Capacity:

For time:
30x Rockstars* 95/65 lbs.

30x Hang clean/thrusters 95/65 lbs.

*Rockstar = 1x deadlift, 1x bent-over row, 1x hang squat clean, 1x push press, and 1x OHS


  1. The rockstar is a new favorite complex of mine I made up yesterday, better get used to them! Finished the 30x in 9:27... rowed a total of 972 meters during the tabata.

  2. 30x in 12:57. Rowed 819m for 50 calories.