July 15, 2014 admin


1a. 6×3 Front Squats @ 70-80%,rest :30
1b. 6×10 Ring Rows @ 70-80%,rest :60

2. AMRAP 10mins:

3 Wall Balls
3 KB Swings
3 Burpees
*Increase by 3 reps every round

Notes: Round 2 will be 6’s, round 3 will be 9’s, etc.

Competitor’s Program

1. 4×2 Snatch -from blocks- Above Knee

2a. 3×3 Snatch Pulls,rest :30
2b. 3x:15-:30 GHD Static Hold,rest :60

Notes:  A: You should try to hold on to the bar the entire time, don’t drop between reps.  Use lifting straps if needed.  B: Set up like your going to do GHD Sit Ups and hold in a position parallel to the floor.  Keep head neutral and engage the abs and quads…add weight if necessary.

3. 5RFT:

100′ Farmer’s Carry (50′ D/B)
10 Box Jumps 30′
10 “Jumping” Push Ups

Notes:  Choose the weight for the Farmer’s Carry…should be heavy but do not set down before set is finished.  “Jumping” Push Ups finish with hands separating from the ground at the top of each rep.

“When you are content to be simply yourself and don’t compare or compete, everybody will respect you.” – Lao Tzu

5 Steps To Fixing Movement Dysfunction

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