Berserker challenge week 2
Workout 10
“THOR”
Thor is the almighty God of thunder in Norse mythology, he is the son of Odin and Giantess Fjörgyn. … Thor’s hair and beard are red, Thor is associated with thunder, lightning, oak trees and strength, Thor is the strongest of all the Gods and the protector of mankind in Midgard
10 rounds for time:
3 hang squat cleans @50% of 1RM
6 single dumbbell shoulder to overhead 70/50
Note: As with any other Berserker challenge workout (any workouts for that matter), scale accordingly. As prescribed today is hang squat cleans at 50% of your 1 rep max. Go with the weight you did last week. Not your all time personal record. The dumbbell is meant to represent THOR’s hammer and is supposed to feel heavy or heavier than the usual dumbbell we’re used to. You can get the dumbbell from shoulder to overhead however way you like. Press, push press, push jerk, split jerk, left, right or even alternate. Just get it overhead.
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Tabata air squat
Weightlifting
Snatch grip sot press 3×5
Gymnastics
20 low rings muscle ups
Note: want to get your muscle up one day? Do the accessory work, simple as that. Secret as it, the more you do something, the better you get at it. You must be willing to fail in order to succeed. Get on those rings as often as you can. False grip pull ups, ring dips, low ring transitions. If you have muscle ups, do these drills to build capacity.
Core
3 sets
15 GHD situps
15 hip extensions
Maintenance/Mobility
ROMWOD
