KettlebellPlanet.com

As I wrote in the previous post, the party is over and it is time to get back to work again.

To start the new year off with a bang I decided to do squats, good mornings, yoke walks, and the hill sprints for dessert.

Let's just say I will sleep well tonight.

Following Jim Wendler's 5/3/1 method I did squats for reps of five, followed by some assistance work. Good mornings are a drill I have neglected for too long as they will bring your squat up. Especially if you are a Lonny Leanover when the weight gets heavy. Yoke Walk just plain old suck, but they are a man maker and if you have access to a yoke, do them.

As for the hill sprints, usually I schedule them for their own day but I am off work and felt fat, so what the hell right?

Anyways, here is the workout, give it a try if you dare!

AM, Squats

• Mobility Work
• bar hangs, joint circles
• Dynamic Warm-up
• empty barbell complex
• A1 Squats, ass to grass
• 135 x 5, 185 x 5, 225 x 5, 275 x 5, 320 x 5,5,8
• A2 Pull-ups
• 7 x 8, various grips
• B1 Good Mornings, all the way down to parallel, no belt
• 185 x 4 x 8
• B2 Yoke Walk
• 500lbs x 60 x 2
• Reverse Hypers
• 3 x 12-15

PM, Hill Sprints

• 18 stories x 4
• this quickly devolved into walking up the stairs as my legs were shot

Here is a video of some serious yoke walkin maddness.




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