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CHEERY PESSIMISM
Obj: Strength
Warm up: 4x Barbell Complex
Training:
(1) Work up to 1RM Dead Lift
(2) 6 Rounds
3x Dead Lift @ 75-80%
1x Rope Climb
(3) 5 Rounds
3x Thruster (115#, 135#, 145#, 155#, 155#)
5x Pull ups (strict)
10x Weighted Situp @ 45#
- Start moderately heavy on the thrusters, try to increase weight each round. The last round should be about all you
can handle.
(4) 5 Rounds
7x Sandbag Squat each shoulder @ 80#
20m Tire Drag
20x Kettlebell Alternating floor press
- Sandbag squat - clean the bag to one shoulder, complete 7 deep squats, switch shoulders, repeat. It's hard to describe
the alternating floor press is hard to describe in words. Lay on the floor holding two kettlebells, one hand up, one down,
switch hands, when pressing the right hand up, roll onto the left shoulder, reverse.
Comments:
"Cheery Pessimism" is just heavy and hard. Nothing fancy here. Basic movement, heavy weight, lots of core and
leg work, with a little pressing and pulling added for spice.
Totalled together, this is an incredible volume of work. You'll finish tired, hungry, and fulfilled.
"What will inevitably doom a physical training program and dilute a coaches efficacy is a lack of committment to
fundamentals," wrote Greg Glassman in 2005.
He continues, "The urge to quickly move away from the basics and toward the advanced movements arises out of the
natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker's
move."
- Rob Shaul
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| Alternating, kettlebell floor press |
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| Backwards drag |
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| Matties makes a heavy pull. |
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| Stephan, sandbag squat |
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