August 8, 2014 admin

08/08/14

1a. 5×10 Banded Glute Walks (ea.), rest :30
1b. 5×10 DB Bent Over Rows, rest :30
1c. 5x:30 Plank Hold, rest :30

2. 12mins:

800m Run
50 Push Ups
50 Russian Twists
50 KB Swings
Max 50m Runs w/time remaining


Competitor’s Program

1. 4×4 Back Squats @ 90%, rest as needed

2a. 4×5,3,2,1 CGBP, rest :60
2c. 4×5,3,2,1 Strict Wtd Pull Up, rest :60

Notes: First set is 5 reps, 2nd is 3, 3rd is 2, 4th is 1.  Each set should be challenging.

3. 4RFT:

1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Thruster
50 Double Unders

Notes:  The 4 BB lifts should be done in one unbroken set.  Use 135#.


“When your work speaks for itself, don’t interrupt.” – Henry J. Kaiser

Fitting Round Pegs Into Square Holes

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