November 19, 2014 admin

11/19/14

1a. 5×10 BB Glute Bridge, rest :30
1b. 5×10 DB Reverse Lung, rest :30

2a. 5×5 Push Press, rest :30
2b. 5×5 Chin Up, rest :30

3. :30 Wall Balls, rest 2mins x4


Competitor’s Program

1. 6 Rounds, EMOM:

Min 1: 10 Snatches 75/50
Min 2: :60 Box Jumps – SD 24/20 – cycle through slowly and focus on jumping and landing with knees out
Min 3: 5 Overhead Squats @ 3011  75/50
Min 4: :60 Row – guys keep split b/w 1:55 – 2:00, girls b/w 2:05 – 2:10

2a. 4×8 Double KB Stiff Leg DL, rest :60
2b. 4×8 Double KB/DB Bentover Row, rest :60

Notes: Move at a 21X1 tempo for both movements.  Much more focused on the movement here versus the load.


“Better to remain silent and be thought a fool, than to speak out and remove all doubt.” – Abraham Lincoln

Own The Weight

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