WOD 5-19-08

Epoc Lips Now, by Epoc Shakur

 

  1. Muscle Clean & Jerk from hang 5-6 reps
    1. Progression
      1. Power Clean from Floor with Jerk
      2. The Exercise with front squat instead of back squat
      3. The Exercise plus bent over row
      4. The Exercise plus bent over row and rollout to push-up
  2. Pushups x15+
    1. Progression
      1. T-Pushups
      2. Alligator Push-up
      3. Perfect pushups
      4. Feet elevated 18″
      5. Feet Elevated with only one foot touching
      6. Above plus weight vest 20,30,40,50, or 60#
  3. Kettle Bell Swings, 1 Minute (You can use a dumbbell if you don’t have a kettle bell)
    1. Progression
      1. Single Arm, 30s each arm
      2. Single arm alternating
  4. TRX reverse push-up, 12+ reps (use reverse pull-up from an Olympic bar if no TRX available)
    1. Progression (use lower reps and more resistance for higher training age or progression)
      1. Feet Elevated 18″ (Body Horizontal)
      2. Feet on Swiss Ball using TRX
      3. Above plus weight vest 20,30,40,50, or 60#
  5. Jump Rope, 1 Minute
    1. Progression to single foot, alternating feet, backwards, backwards single leg, Side to side, etc
  6. Pull-up or assisted pull-up (can use band) neutral grip, x8 reps
    1. Progression (use lower reps and more resistance for higher training age or progression)
      1. Supinated Grip Chin
      2. Wide Chins
      3. Above plus weight vest 20,30,40,50, or 60#
  7. Single Arm Snatch, x15 reps per arm
  8. Concept 2 Rower 150m sprint (use other cardio pieces if you don’t have a rower)
    1. Progression
      1. Increase Damper settings
      2. Increase to 250m, or if you are an end a really sick person, a 500m sprint
      3. The best times I have seen for the 150m (21.6s) and the 500m (1:21.6s)
  9. Repeat 1-2 more times

Notes:

 

  • It’s all about effort, don’t sand bag
  • Some where a weight vest for this workout
  • Be careful performing technical lifts when fatigued. If you form goes to hell, stop. The Man Makers will hurt you if you perform them wrong when you are fatigued. Do this with a workout partner that can spot your technique.
  • Static Stretch your PSOAS and quads before starting routine
  • Do dynamic warm-ups
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