The sense of somehow being “hard-core” because your gym allows you to drop barbells and take your shirt off, is a fairly lulz-worthy phenomenon. Especially if the home of your bar dropping is an 8,000 square foot, air-conditioned, hot and cold running water having, palace of elite exercising. In an effort to truly introduce some of you to “hard-core” underground training, we have already begun negotiations with the facility we will use for next year’s Chicago Training Camp. It’s a place called “The Pit“, and here is a brief description from one of the “owners”, Billy Shand:
We’ve been wanting to take it to the next level for ultra training for a while. Mike found this weird corridor in a building his company was demolishing that led to the abandoned subway tunnel and we started spelunking down there. We found a coal depository that still had a working outlet off one of the platforms about 1000 meters from the entrance we use. We put a $20 bill near the cutout and checked on it for a month (to see if folks were coming through). No one took it, so we started bringing equipment down there. 15 trips later we have a killer spot. There’s actually a wrought iron gate that we were able to pry loose with a crowbar and now our shit is locked up as we brought a chain (that we use for weighted push ups) and padlock. It’s unique for sure, but you have to be in the mindset that you’re going to get dirty and it’s going to be really hard.
Oh, your bathroom is dirty? These guys take a dump in a bucket.
Kevin Simons did 21 Push Jerks @ 225# in the first minute of Tuesday’s conditioning. TWENTY-ONE. He hasn’t had a barbell overhead since the Games.
1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).
Notes: This should be performed as a complex. Do not drop the bar between movements. The OHS should be down and up for both reps without hesitation. Do not reset the feet after the Power Snatch. Perform the OHS with the feet in the exact position that you catch the Power Snatch. This is meant to penalize wide landings.
2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly).
Notes: These should be UB reps, if you cannot perform them UB then lower the load.
5 rounds for total reps:
1 min AMRAP of:
5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 135/95#
*Rest 1 minute after each round.
Notes: Over the Box Jumps should be performed with 5 boxes lined up in succession. Place the kettlebell on one end of the boxes, and the barbell on the other end.
1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1b) 3XME Hanging L-Hold – rest 60 sec. DEMO VIDEO (lulz, point your toes)