June 20, 2014 admin


1. 7x200m Run, rest 2mins b/w

Notes:  For each run, go 100m down + 100m back.  Record total time including rest.  Goal is for each run to be within 5 secs.

2a. 3-5×10 Push Ups, rest :30
2b. 3-5×10 Ring Rows, rest :30
2c. 3-5×30 Russian Twists, rest :30

Competitor’s Program

1. Every :30 for 10mins: 1 Snatch

Notes:  Start light and build as you go.  The idea is to catch the bar where you jump it to…the heavier the weight, the lower towards a squat you should receive it.

2a. 4×2 Pause Front Squats, rest :60
2b. 4×1-3 Muscle Ups + 3-5 Dips, rest :60

Notes: For Front Squats, pause 2 seconds in bottom position, STAY TALL!  For Muscle Ups, 1 rep = “Muscle-upping” over the rings and performing 3-5 Dips before coming down…do 1 to 3 reps of this each set.

3. 3 Rounds For Reps:

:60 ME Power Cleans 155/105
:60 Rest
:60 ME HS Hold
:60 Rest
:60 Calories on A.D.
:120 Rest

“I learned that was not the absence of fear, but the triumph over it.  The brave man is not he who does not feel afraid, but he who conquers that fear.” – Nelson Mandela

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