May 9, 2014 admin


1a. 5×5 Back Squat @ 30X1, rest :60
1b. 5×5 Chin Up @ 30X1, rest :60

Notes:  Use the slower tempo to focus on vertical torso with knees tracking toes on the Back Squats.

2. AMRAP 9mins:


Push Ups
Wall Balls

Notes: If you complete, continue with the 9’s, then 15’s, then 21’s.

Competitor’s Program

1. 4×10 Back Rack Lunges, rest 2mins

2. 10mins: Muscle Up Tech Work

Notes:  Spend 8mins working on the progressions THIS VIDEO.  Then make one attempt at ME UB Muscle Ups.

3. For Time:

25 T2B
20 Calories – A.D.
15 Power Snatches 95
20 T2B
15 Calories – A.D.
10 Power Snatches 125
15 T2B
10 Calories – A.D.
5 Power Snatches 135

Notes:  Use the newer Airdynes.



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Analyzing The Squat

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