July 22, 2014 admin

07/22/14

1a. 6×4 Back Squat @ 70-80%, rest :30
1b. 6×5 Strict Pull Ups, rest :60

2a. 6×6-8 BB Bentover Row, rest :30
2b. 6×5 Single Arm DB Press, rest :30

3. :20/:10 x8: Russian Twist

4. :20/:10 x8: Airdyne Backwards Pedal


Competitor’s Program

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

2a. 3×3 Snatch Pull, rest :30
2b. 3x:45-:60 Plank,rest :60

3. 5 RFT:

5 DB Ground to OH + 50′ OH Walk – Right Arm
5 DB Ground to OH + 50′ OH Walk – Left Arm

Notes:  Perform 5 DB G2OH reps with Right Arm followed by a 50′ WALK with the DB locked out overhead with the Right Arm…then repeat with Left Arm…do this for 5 rounds.  You choose weight – but reps and walks should be done unbroken.  Rest between arms as needed.


“The best thing about the future is that it comes one day at a time.” – Abraham Lincoln


Anyone want to try this??…

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