May 14, 2014 admin

05/14/14

1a. 5×8-12 Band Face Pull, rest :30
1b. 5×8-12 BB Glute Bridges, rest :30

2. With a running clock:

0-3:30: Max Row
4-14: Max Rounds of “Cindy”
14:30-18: Max Row

Notes:  A round of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Squats.


Competitor’s Program

1a. 4×3 Push Press, rest :60
1b. 4x:60 Russian Twist, rest :60

2. 10RM Deadlift

Notes:  Once warmed up take no more than 2-3 attempts.

3. AMRAP 5mins:

5 C&J 135
5 Burpees

“Nothing will work unless you do.” – Maya Angelou

The Olympic Weightlifting Squat

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