July 29, 2014 admin

07/30/14

3mins / 3mins x3

5 HSPU
10 Lunges
30 Double Unders
Max Calories on Airdyne

Rest 5mins, x2

Notes:  With 3mins, complete 5 HSPU, 10 Lunges, 30 DU’s and with remaining time do max calories on A.D.  Rest 3mins and repeat 3 times.  After the 3rd set, rest 5mins and do 3 more sets (you will do a total of six 3 minute intervals).


Competitor’s Program

1. 4×2 Cleans – Below Knee – From Blocks

Notes:  Go easy during this.  Focus on PERFECT footwork and speed under the bar.  Use as a warm up for your Back Squats.

2. 6×6 Back Squats @ 80%, rest as needed

3. 15mins on Airdyne @ 75%  *every 3mins do 10-15 Kipping HSPU – starting at 3mins


“I can’t change the direction of the wind, but I can adjust my sails to reach my destination.” – Jimmy Dean

Mobility Work: You’re Doing It Wrong

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