May 12, 2014 admin


1a. 3-5×8-10 HSPU, rest :30
1b. 3-5×25′ Banded Glute Walk per side, rest :30

Notes:  You have 10mins to complete 3 to 5 sets of the above.

2. 3mins on / 9mins off, x3:

Airdyne for Calories

Notes:  From the 5-7min mark of your first rest, accumulate as much time in a plank as possible.  From the 5-7min mark of your second break, do as many Russian Twists as possible.

Competitor’s Program

1. 20mins:  1RM Snatch

2. 4×6 Back Squats @ 80% – 1 every :12

3. For Time:

100 Double Unders
1000m Row
100 Double Unders

“If you don’t like something, change it.  If you can’t change it, change your attitude.” – Maya Angelou

3 Keys To Improving Power

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