February 7, 2014 admin


1.  10mins:  Gymnastics Skill Work

Notes:  Work on things like kipping, hand stands, muscle ups, rope climbs, etc.  Go HERE for resources.

-5mins Warm Up for Part 2-

2. 5 Sets @ 90%:

5 Front Squats
5 Push Press
5 Thrusters
ME Cals on Airdyne

Rest 4mins b/w sets

Notes:  Use a weight that can go unbroken for all 15 reps.  Start with “Fran” weight and add or subtract as you go through sets.

Competitor’s Program

1. 5 Rounds, rest 1:1

300m Row
9 Power Snatch 115

Notes:  Record total time and time for each round.

2. 30 TnG Power Clean & Jerks 135

Notes:  You can only do 1 set per minute.  Both the Clean and the Push Jerk should be TnG…get better at transitioning these two movement together.  This is not for time.

*Post results to comments

“Failure is success if we learn from it.” – Malcolm Forbes

The Thin Red Line Of Fitness

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