November 18, 2014 admin

11/18/14

With a running clock:

0-10mins (7min cap):
21-15-9:
Deadlift @ 45-50%
Burpee

10-13mins:
Airdyne at very easy pace

13-16mins:
Max Anchored Sit Ups

16-20mins:
Max Distance on Airdyne


Competitor’s Program

1. Back Squat: 5@60%, 5@65%, 5@70%, 5@75%, rest as needed

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

3a. 4×3 Strict Wtd Pull Ups @ 21X1, rest :15
3b. 4×5 Strict Pull Ups @ 21X1, rest :30
3c. 4×10-15 Hip Extensions @ 20X1, rest :60

Notes: On Pull Ups, 2 secs down, 1 sec pause, X-plode up, 1 sec pause. Hip Ext are the same tempo except no pause at bottom.

4. 3mins, Max Calories on Airdyne

 

ANNOUNCEMENT:  On Saturday November 22nd we are hosting a “Pictionary Potluck” starting at 7:30pm at CFR.  Come one, come all for Pictionary, Food, Drinks and most importantly FUN.  Please bring a dish of your choice to pass and beverage of choice!


“There are seven days in the week and someday isn’t one of them.” – Dr. O’Neil

De-Iced: The End Of The Cold War

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