October 17, 2014 admin

10/17/14

1. 4×4 Front Squat @ 80-90% (15mins to complete)

2. EMOMx10:

ODD: 8-10 Deadlifts
EVEN: 8-10 HSPU

3. For time (6min cap):

30-20-10-5:
Double Under
Sit Up


Competitor’s Program

1. Back Squat: 4@75%, 3×4@80%, rest as needed

2. Front Squat: 5@60%, 5@65%, 2×5@70%, rest as needed

3. 5×5 BB Bentover Row, rest :90

4. For Reps:

Tabata: Double Unders
Tabata: Anchored Sit Up
Tabata: AD 6 (Calories)

Notes:  Tabata = :20/:10×8.  Do all 8 sets of DU’s, then with only a :10 rest, do all 8 sets of Sit Ups, then all 8 on AD6.  Record total reps for each movement.  Do not “game” this…go all out each set.


“I don’t measure a man’s success by how high he climbs, but how high he bounces when he hits bottom.” – George S. Patton

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