GM 1 “DEADSET”


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“We must surrender who we are to achieve who we could become” – Don’t ask for serenity to change things you cannot.  Ask for the COURAGE and the PATIENCE to dominate and breakthrough any obstacles.  Do not ask for an easy life, but ask for a hard one that you can conquer – one moment at a time.

Dynamic stretching
Tab35x5x2
Bent over flyes
dynamic jax
 
rest – Stretch >> drink something!
 
3rds
15 HKT (high knee tucks)
15 FKT (floor knee tucks)
25 Elephant to Power Slams (medicine ball 10-15# dynamax)
 
rest
 
21-15-9-5-1
GOAL TIME:
AVERAGE: 16:00
EXPERT: 14:30
MONSTER: 13:15
 
KBS (40-above#)
Burpees 
Dips (full dips)
Shrugs (185# – above)
Goblet Squat (w/ 40#-above) – full ass to grass
 
rest
“ABDUCTION”
Tab45x5x5rds
Butterfly Sit-ups
Hollow body Rock 
Flutters
Bent knee cruches (BKC)
 
 
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About Mickel

Husband, Father, fitness enthusiast. GTfit founder. We often settle and find that moving, even at a slow pace hard. I am here to show you that no matter how slow - PROGRESS IS STILL PROGRESS. #evolve

Posted on 10/13/2012, in Grand Masters. Bookmark the permalink. Leave a comment.

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