April 26, 2014 admin


In Teams of 2:

8mins: 2mile Airdyne + ME Pull Ups

8mins: 1500m Row + ME HSPU

2mins: ME Burpees

Notes:  One person works at a time the entire workout.  Split up the 2mile Airdyne and 1500m Row anyway…

Competitor’s Program

1. 3 Sets:

4 1st Half Deadlifts – from floor to knee
4 2nd Half Deadlifts – from knee to top
4 Full Deadlifts

Notes:  Each set is essentially 12 reps.  Do all 4 1st half DL, then all 4 2nd half DL, then 4 DL.

2. 12-9-6 (NFT)

Power Cleans 205

Notes:  Think of this as tech work.  If HSPU’s are easy, use a deficit (however, don’t take more than 3-4 sets).

3. For Reps:

1min: ME Double Unders
2mins: ME Back Squats 155
1min: ME Double Unders

Notes:  Bar starts in a rack.

“Any change, even a change for the better, is always accompanied by drawbacks and discomforts.” – Arnold Bennett

Keeping The Bar Close

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