December 20, 2013 admin


:15 KB Deadlifts
:15 KB Swings
:30 Double Unders
Rest 2mins x 4 @ 90%

Rest 4mins

:30 Side Plank R/A
:30 Side Plank L/A
Rest 2mins x 4

Rest 4mins

2mins Max V-Ups

Notes:  For Deadlifts and Swings focus on the hips and for DU’s work on accuracy. During the Side Planks accumulate as much time as possible in each 30 second piece.

Competitor’s Program

1. 20mins:  Find 1RM Front Squat

2. Power “Elizabeth”

Power Cleans 135/95
Ring Dips

*Post results to comments

“The jealous are troublesome to others, but a torment to themselves.” – William Penn

Squat More Without Getting Stronger

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