Brutal. Just brutal. Rounds 8-12 of the Art of Strength Providence. One time through is hard. Twice is …challenging. Thanks Anthony. 16 kg for Cameron and I, 9 kg for Val.
After two quick warm-up circuits, we started with:
Round 8: Flip to a squat. For two minutes.
Rest 1 minute.
Round 9: Tactical Lunge. For two minutes.
Rest 1 minute.
Round 10: Triple crush. Full range of motion for 30 seconds, tricep press for thirty seconds, curl for 30 seconds, full range of motion for 30 seconds.
Rest 1 minute.
Round 11: Figure 8 to a hold with slingshot. Figure 8 to a hold for 30 seconds, slingshot for 30 seconds, figure 8 to a hold for 30 seconds, slingshot for 30 seconds.
Rest 1 minute.
Round 12: Seated press. 2 Ladders 5 rungs. 5R, 5 L, 4R, 4L, 3R, 3L, 2R, 2L, 1R, 1L. Repeat. (I used a 12 kg for these).
Rest for 5 minutes.
Do the whole thing all over again.
Then, fall on the floor and wait for the ambulance.
While waiting for the ambulance, do 20 Janda sit-ups and 10 straight-leg sit-ups.
Stretch out the lower back and hamstrings.
Now suck it up and get ready for Wednesday.
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