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Meal Movement - A New Way to Eat Healty

A Bear of a workout

Here's a different approach to the thruster workout. It is a tough one designed to really hit the lower body and cardio. After the KB work we will add in some sandbag & clubbell work as well as pushups and pullups.

The Exercises:

Bear combo - take 2 bells, clean them, immediately squat and come back up. As you are rising drive the bells straight over-head. Do NOT stand and then press! Now bring the bells down re-clean and repeat.

Sumo dead lift to a two hand high pull - With 1 kb (moderately heavy) on the floor, take a wide stance and grip the bell with both hands. Keep your chest up spine straight especially through the neck. Explosively stand as you stand raise your arms and try to pull the handle apart so your elbows go to the sides at about shoulder height, bell at solar plexus or a little higher. Lower the bell and sink back down touching the bell to the floor each time.

The Workout Part 1:

15 reps of the bear followed immediately by the sumo DL to high-pull. As soon as possible repeat for 12 reps, then with 9. It should take about 7 to 9 minutes with small rest. Time yourself and keep track so the next time youwill have the goal of besting yourself. Time is the entire circuit not round by round, although you can track that as well if you want.

That concludes the timed section.

The Workout - Part II:

Next up some pushups. Standard pushups in a descending ladder starting at 10. So 10 reps, pause, 9 reps pause, 8 reps pause etc. until you get down to 1. Written out as 10/9/8/7/6/5/4/3/2/1. That is a total of 55 pushups. If you are a pushup pro do an ascending ladder instead. 1/2/3/4/5/6/7/8/9/10

After a brief rest we will work the lats & shoulders to counteract the pushups. 10 pullups (hands facing away from you). If you have to cheat that's ok but go down slowly and really work the negative portion.

The Workout Part III:

If you have sandbags and clubbells you can keep on going or do 5 minutes of snatches with a kettlebell.

Sandbags: clean to shoulder alternating sides for 10 total reps. Then do deadlifts holding the bags diagaonally between the legs, one hand in front of the body, the other behind. Do 10 reps putting the bag on the floor each time, then switch the grip & do 10 more the other way. Move quickly.

Clubbells: Clean to order 10 each arm, swipes 10 each arm, Outward pendulum, 10 each arm. Inward pendulum 10 ea arm and finally pary cast 10 each arm & reverse parry 10 each arm. The Clubbell work will open up the shoulders and get the blood flowing through. The weight used should be light to moderate.

I will add some pics or video later.

Enjoy!!!

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