September 16, 2014 admin

09/16/14

1. 4×4 Back Squats @ 80-90% (17mins to complete)

2. For Time (14min Cap):

800m Run
30 KB Swings
10 Push Ups
20 KB Swings
20 Push Ups
10 KB Swings
30 Push Ups
800m Run


Competitor’s Program

1. Back Squat: 10@60%, 8@65%, 6@70%, 6@75%, 6@80%, rest 2mins b/w

2. Front Squat: 5@60%, 5@70%, 2×5@75%, rest :90-2mins b/w

3. EMOMx10:

Odd: 5 BB Bent-over Rows
Even: :30 Max HSPU

Notes:  Record weight for Bent-over Rows and # of HSPU.


“It’s not what you look at that matters, it’s what you see.” – Henry David Thoreau

How To Have A Productive Training Session

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