November 15, 2014 admin

11/14/14

1. 10mins: Heavy Press

2. EMOMx10:

ODD: 3-5 Press @ 75%
EVEN: 5-8 T2B

3. EMOMx10:

ODD: 8-10 Ring Row
EVEN: :30 Jump Rope

4. :20/:10 x8: Flutter Kicks


Competitor’s Program

1. Back Squat: 5@65%, 3×5@75%, rest as needed

2. Front Squat: 4×5@65%, rest as needed

3. EMOMx10:

ODD:  5 T2B + 10 Push Ups
EVEN: 8-10 T2B

Notes:  Ideally each set is unbroken!

4. AMRAP 8mins:

15 Wall Balls 20/14 – 10’/9′
15/12 Calories – Row


“It is better to be hated for what you are, than to be loved for something you are not.” – Andre Gide

Bar Position vs Lifter Mobility

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