September 16, 2014 admin

09/15/14

1a. 4×10 Floor Press, rest :30
1b. 4×5 Chin Ups, rest :30

Notes: Make sets challenging but be sure to get full range of motion on each rep! 15mins to complete.

2. 4 sets, rest 2mins b/w:

:30 Row – hard effort
:30 Row – easy effort

3. 4 sets, rest 2mins b/w:

:60 Plank


Competitor’s Program

1. EMOMx12: 1 Snatch (full)

Mins 1-3: @ 70%
Mins 4-6: @ 75%
Mins 7-9: @ 80%
Mins 10-12: @ 85%

2a. 4×3 Push Jerk, rest :60
2b. 4×3 Snatch Grip DL, rest :60

3. 5RFT:

10 Wall Balls
10 Pull Ups


“The roots of education are bitter, but the fruit is sweet.” – Aristotle

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