March 10, 2014 admin

03/10/14

1a. 5×10 DB Bent Over Row, rest :15
1b. 5×5 DB Floor Press, rest :30

2. For Total Reps:

4mins: Row for Meters
rest :30
4mins: Burpees to 6″ Target
rest :30
4mins: Box Jumps – SD *every 10 reps do 10 Sit Ups

Notes:  Record score for each…approach this like a 12min workout at 85% effort


Competitor’s Program

1a. 4×4 Front Squats + 8 Back Squats @ 70% of F.S., rest :60
1b. 4×3-5 Muscle Ups, rest :60

Notes:  Complete Front Squats, quickly rack and un-rack onto your back for the Back Squats.  Try to do Muscle Ups unbroken but I’d rather you break them than miss any.

2. For Time:

2miles on Airdyne
20 Cleans 135
5 T2B
1mile on Airdyne
10 Cleans 155
10 T2B
0.5mile on Airdyne
5 Cleans 185
20 T2B


“If you change the way you look at things, the things you look at change.” – Wayne Dyer

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