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Prescription for a great life – Tip 3

26 Oct Posted by in Kick Ass Results | Comments

Ever tried Spike Ball?

3. Play Sports

Join a hockey or basketball league in the winter, or a beach volleyball team in the summer: The important thing is to put your fitness to use. You work hard in the gym; playing sports is your chance to enjoy your newfound fitness.

And if you’re feeling bold, try new sports when the opportunity arrises—be it golf, tennis or surfing.

Workout of the Day

Context: Competition

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause squat clean (3 sec pause at the knee). Plan on doing 2-3 reps at this weight. If you want more volume, do 3 reps on the minute for 6 minutes.

Metabolic Conditioning: “Back in Black”

For time – 3 rounds
5 power cleans
10 toes-to-bar
200m sprint
5 power cleans (same)
10 toes-to-bar
200m sprint

1 minute rest

RX: 105/155lbs
Z3: 75/115lbs
Z2: 55/75lbs
Z1: Scale as needed

Scaling Guide: 10-18 minutes, about 5 min per round including rest.

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