Check out Chris Cooper’s radio interview with Dave Tate. It is well worth the time to stop and dial in.
http://twobraincoaching.com/two-brain-radio-episode-7-the-dave-tate-effect/
PREPARATION:
3 rounds of:
- 10 OHS with light bar
- 10 Goblet Squats
- 10 Pistols
STRENGTH:
Every 2 minutes for 12 minutes of:
- 7 Back Squats + 3 Front Squats
- use 55%-60% of your FS Max as a starting point
- build as form allows
Met-Con WOD:
This workout is designed to be done quickly. You should be able to get through the first round UNBROKEN. use your hook grip as it will make a big difference.
4 rounds of the following:
- 21 KB Swings
- 15 Hang Power Cleans @ 95/65
- 9 Shoulder to Overhead @ 95/65
- 6 Pull Ups
REST 1 minute between rounds
FINISHER:
- 20 Hollow Rocks
- 10 Atlas Stones to Shoulder
- 5 lengths of halls Farmer’s carries
Then try:
- Banded Bar Muscle Up drill
- Earthquake Bar
DICFIT 