August 20, 2014 admin

08/20/14

1a. 6×6 BB Glute Bridge, rest :30
1b. 6×8-10 HSPU, rest :30

2. For Time (16min Cap):

100 Single Jump Ropes
10 Pull ups
10 Lunges
90 Single Jump Ropes
9 Pull Ups
9 Lunges
….
10 Single Jump Ropes
1 Pull Up
1 Lunge

Notes:  Modify Pull Ups to be able to go unbroken the entire workout (55 total reps).


Competitor’s Program

1. 5×1 Clean – Below Knee – From Blocks

2. 3×2 Pause Clean DL

Notes: Pause 1 second 2″ off ground, Above Knee, and Mid Thigh…then stand up, and control weight back to floor.

3. 6×2 Back Squats @ 80%, rest :60

4. For Reps:

400m Run @ 75% + ME HSPU
400m Run @ 75% + ME Ring Dips
400m Run @ 75% + ME Push Ups

Notes:  Run should be more of a recovery than anything…all reps should be done strict and unbroken, no kipping on HSPU or Dips.  Record # for each.


“You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar

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