January 11, 2014 admin

01/10/14

1. 5 Sets @ 90%

:30 Row (calories)
:30 Push Press
:30 Hurdle Hop
:30 KB Swing
4min Rest

Notes:  Should have a hard, unbroken effort each :30.  Record total reps per set.


Competitor’s Program

1. 4 Sets @ 95%

30 Wall Balls 20
30 KB Swings 24kg
75 Double Unders

Rest 2mins

Notes:  Goal is to go hard and unbroken but stay composed.  Do not game this and plan to break, get after each set.

2. 15mins: 1 Clean + 1 Hang Clean + 1 Jerk – heavy single

*Post results to comments


“The best way to find out if you can trust somebody is to trust them.” – Ernest Hemingway

The Case For Continuous Progression

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