February 25, 2014 admin


1. EMOM x 5: 5 OHS

Notes:  Use 5mins to get to a starting weight…should look good / feel good, build as you go if necessary.

2. 5mins: Max Distance on Airdyne
20 Pull Ups
30 Sit Ups
40 Wall Balls
50 Double Unders

Notes:  All movements should be able to be done with no more than 2 breaks.  Record total distance on Airdyne and time for the rest.

Competitor’s Program

1. 5 Rounds, rest 1:1

300m Row
6 C&J 155
9 Box Jump Overs 24

2. Every :30 for 12mins: 1 Power Snatch

Notes: PRACTICE…use a weight that is fast and perfect.  Build as you go if necessary.

“Take a chance!  All life is a chance.  The man who goes farthest is generally willing to do and dare.” – Dale Carnegie

Common Habits That Are Hurting Your Weightlifting

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