February 1, 2014 admin


1. 12mins:  Build to heavy single Back Squat


EMOMx3: 1-3 Back Squats

Notes:  During the 12mins you will build to a heavy single, NO FAILING.  Then the EMOM reps will be performed one minutes 13, 14 and 15.  To help game plan, when you get close to the 12min mark figure out what your percentages will be based on where you are with the weight on the bar.

2. 15min AMRAP in teams of 2:

5 Ring Dips
10 Lunges
20 Russian Twists
*After each round 5 Burpees

Notes: Only one person works at a time… “A” does Dips, then “B” does dips, and so on.  Both athletes perform Burpees at the same time.

Competitor’s Program

1. 7 Rounds, rest 1:1

250m Row
12 Burpees over Rower
250m Row

2. EMOMx10:
Odd: 5 TnG Power Cleans
Even: 3 TnG Power Snatches

Notes:  Must use the same weight for both movements.  Build as you go, but what you use for the Clean should be used for the next set of Snatches…in other words, only change weights after Snatches.

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” – Dale Carnegie

The Other Guys

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