Never Let Go by Dan John, (23) Blood on the Barbell, Notes

Post date: Oct 31, 2016 12:44:34 PM

Dan John - On Target Publishin

23. Twenty Three. Blood on the Barbell. If life is crazy, we can’t have a crazy workout too.

• • • Workout Randomizer Trick. Three Rolls of the dice.

      • Roll 1: Lift of the day

        • 1 Press

        • 2 Squat

        • 3 Snatch

        • 4 Clean or Power Curl

        • 5 Deadlift Variation

        • 6 Clean & Jerk

      • Roll 2: The Program.

        • 1 Litvinov - 8 reps then sprint

        • 2 5-3-2

        • 3 3 sets of 8 with one minute rest

        • 4 3-3-2-1-1-1-1-1

        • 5 Go really light. 20 seconds on, 10 seconds off X 8

        • 6 Big 55. 55 total reps. Sets and reps are up to you.

      • Roll 3: The finisher

        • 1 Sled Sprints

        • 2 Sleds carrying a rock

        • 3 Rock Runs

        • 4 Sleds with heavy pack

        • 5 Sleds with heavy pack carrying a rock

        • 6 Farmer Walks to Death.

      • The most boring program when life is at its craziest

        • Day One

          • Power Clean + Press ( 1 clean + 8 presses) - 3 sets with one minute rest

          • Power Curls - 3 X 8 with one minute rest

          • Ab Work

        • Day Two

          • Power Clean + Front Squats (1 clean + 8 Front Squats) - 3 sets with one minute rest.

          • Overhead Squat - 3 X 8 with one minute rest

          • Ab Work

        • Day Three

          • Whip Snatches - 3 X 8 with one minute rest

          • Clean grip snatches - 3 X 8 with one minute rest

      • When we need to vent with weights:

        • One Hundred Rep Challenge

          • Pick an exercise, perform 100 singles. It will take a few hours, you will be changed

        • 10 minutes of…

          • KB Snatch

          • Empty Olympic Clean and Press

          • Jumping Jacks

        • Fat loss in four minutes (revisited). Do once every two weeks

          • 8 quality deep Front Squats, rest ten seconds exactly, repeat for eight sets