A. Hang Power Clean 3-3-3-3-3
B. Back Squat 5-5-5
+
3 RFT
10 Heavy KB Thrusters
15 CTB Pull Ups
10 Burpees
——
Back by popular demand….Milko shows us what a heavy set of 5 should look like. Europeans rule
Push Press 3-3-3-3
+
4 sets of
30s UB STOH
30s Burpees
30s DU
30s rest
*Wgt on STOH should be challenging but light enough to keep in the front rack for all 30s….DONT DROP THE BAR!!
+
For Quality
5 sets
20 Situps/TTB/GHDSitups
8 RDLs @moderate load
A. 15min-build to a heavy Snatch
B. SGPP 3-3-3
+
5 RFT
5 Snatch 135/95
15 Wall Ball
————
Be fast, be aggressive…like this
Can I yell like that when I do my 75 lb snatches……….that would be awesome
The grunting + head shake during the snatch work was the highpoint for me.
But seriously, I my lifting form to look like his when I grow up.
JP, that’s the question of the day. Gold star for you. The fight would be like a gorilla vs a bear – regardless of the winner, it would be epic.
Just figured out a new method of how to torture someone. Make them do lots of “Curtis P’s” then roll out their glutes on a foam roller the next day… OUUUUCH
A1. Clean 1-1-1-1-1
A2. Wgt Dips 5-5-5-5-5
+
AMRAP-15
200m Run
2,4,6,…Curtis P’s 115/75
A. Push Press 3-3-3
B. Jerk 1-1-1-1-1
+
4RFT
4 DL 275/185
8 TTB
12 Box Jumps
A. Clean 5×2 @80-85%
B. Back Squat 3×10 as heavy as possible
+
AMRAP – 10
10 Pull Ups
20 HRPU
30 Air Squats
I don’t think I could have done another push-up. Oh, my triceps! 105# cleans/145# BS/ 4 rounds + 4
Anybody else get out of bed this morning and the first thing that popped in your head was, wow I did alot of squats yesterday
My triceps feel fine, but my backside is on fire! So, to answer Chris, the first thing I thought when I stood up from bed was, “Holy squats, Batman!”
I absolutely love this guy! I vote that best video ever posted on this blog with the Bennie chalk incident at a close 2nd
Can you say stretch reflex??
Let’s make a deal. If we match Milko’s 5 rep squat then we earn a pass on the KB thrusters. Fair?
The motivational noises and grunts this guy makes is awesome. I wonder if I start yelling, then my weights will go up.
Eric I’ll make you a deal. You do the 235 kilos that this guy did (518 lbs.) and I will do your thrusters! Seriously I hope I have to do them but also I hope your spine doesn’t snap in the attempt!
Check out this site on our dear friend milko:
http://www.allthingsgym.com/2012/11/milko-tokola-questions-answers/
My personal fav…
Favorite Foods?
All kinds of meat. Also, potatoes and macaronis
Great job Janet, this is a fantastic find.
My HERO!!!!
Having done KB thrusters for the first time as of the 5:30am class this morning, I can honestly say you guys have nothing to worry about.
(what you didn’t hear was my maniacal laughter after my last comment)