May 16, 2014 admin


1. 20mins: 1RM Back Squat

Rest 5mins

2. Back Squat AMRAP @ 85% @ 30X0

Notes:  Just like the 1RM Back Squat is a test, so is this AMRAP.  Once loaded with the bar you are to perform as many reps @ a 30X0 tempo as possible.  Reminder, 30X0 is 3 seconds down, NO pause, X-plode up, NO pause before going back down.  Your set is complete when you either don’t hit full depth, cannot move at the tempo or dump the bar.

3. For Time (8min Cap):

50-40-30-20-10: Double Unders  *perform 10 Burpees after each set

Competitor’s Program

1. Every :30 x 5mins:  1 Power Snatch at 70% of max Snatch

2a. 4×5 Front Squats, rest :60
2b. 4×2-5 Muscle Ups, rest :60

3. 10 Sets on Rower:

:15 – 100%
1:45 – 50%

Notes:  Go all out on every :15 effort…goal is to create the same result each time.  During the 1:45, just try to keep the fly-wheel moving and maintain form.

“If you wish to succeed in life, make perseverance your bosom friend, experience your wise counselor, caution your elder brother and hope your guardian genius.” – Joseph Addison

The Reinforcement System

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