February 17, 2014 admin


1. AMRAP 20mins:

10 Push Ups
15 Box Jumps – SD
20 KB Swings

Notes:  Goal is to move consistently throughout the entire 20mins.  Choose Push Up modification and KB weight in order to only have to break up into two sets if necessary.

Competitor’s Program

1. Every :30 for 20 Mins:

1 Snatch (Full)

Notes:  This is first and foremost a training session…you have 40 opportunities to get better at the Snatch.  Start light and build up as you go, but you should most likely stay under 75% of your max.  Not only should you be focusing on the things you need to improve but practice the SAME EXACT set up each time.

2. 21-15-9

Front Rack KB Lunges 24kg
KB Push Press 24kg
*Complete 7 Wall Balls every time the KB’s come off your shoulders.

Notes:  You will use two KB’s for this workout…you may rest with the KB’s in the Front Rack, but if they come off the shoulders you must do 7 Wall Balls before continuing.  Record total time and number of Wall Balls if any.

*Post results to comments


ATTENTION:  If you are participating in the Nutrition Challenge be sure to sign up for a Body Composition Re-Test for this coming weekend.  Sign up is posted in the gym.

“It is amazing what you can accomplish if you do not care who gets the credit.” – Harry S. Truman

6 Tips For Successful Paleo Eating

Please avoid looking like this when performing Snatches…

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