September 2, 2014 admin

09/02/14

1. 5×5 Back Squat @ 75-85% (20mins to complete)

2. With a running clock:

0-4mins: 7-6-5-4…1 reps of KB Swings & HSPU
4-8mins: 400m Run
8-10mins: 50 Double Unders
10-14mins: AMRAP of: 50m D/B + 5 KB Swings + 5 HSPU

Notes:  During the first 3 segments of this workout, get the work done and rest the remainder of the time.

 

Competitor’s Program

1. 5×1 Snatch – pull off one 45# plate

2a. 3×3 Snatch Grip Deadlifts, rest :60
2b. 3×25′ Banded Glute Walk (ea way), rest :60

3. AMRAP 12mins:

15 Box Jumps 24″
12 S2OH 115
9 T2B


“Hard work doesn’t guarantee success, but it improves its chances.” – B.J. Gupta

3 Stretches You Should Be Doing Regularly

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