January 3, 2014 admin


3mins on / 3mins off x3:

5 Pull Ups
10 Push Ups
15 Squats

Rest 5mins

3mins on / 3mins off x3:

:45 Waiter Hold L/A
:45 Waiter Hold R/A
:90 Strict Sit Ups

Notes:  Modify part 1 to be moving the entire 3mins at 80-90% effort.  Start where you left off each time and record total rounds and reps.  Record total Sit Ups for part 2.

Competitor’s Program

1. 4mins on / 3mins off x4 @ 80-90%:

750m Row
ME 25′ Shuttle Runs

Notes: For each set record time of Row and number of sprints.

2. EMOM x 10: 1 Clean + 2 Jerks

Notes:  Full Clean, Split Jerk.  Focus on speed and positions…build as you go.

*Post results to comments

“Attitude is a little thing that makes a big difference.” – Winston Churchill

Michigan Barbell Classic

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