July 29, 2014 admin


3mins / 3mins x3

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

Leave a Reply

Your email address will not be published. Required fields are marked *