October 28, 2014 admin

10/28/14

1. 3×3 Front Squat @ 85-95% (12mins to complete)

Rest 3mins

2a. 3×10 Hang Power Clean, rest :30
2b. 3×4.3.2.1 HSPU, rest :05, rest :60 (12mins to complete)

Rest 3mins

3a. 3×10 Lunge, rest :30
3b. 3x:20 Waiter Hold per hand, rest :30 (12mins to complete)

Rest 2mins:

4. :20/:10 x8: Boat Pose


Competitor’s Program

1. For Time:

1mile – AD6
20 GHD Sit Ups
20 Burpees
1mile – AD6
20 Hip Extensions
20 Burpees
1mile – AD6
20 KB Swings 24/16
20 Burpees
1mile – AD6


“There are two ways of spreading light: to be the candle or the mirror that reflects it.” – Edith Wharton

5 Key Mindset Qualities of Successful Athletes

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