November 25, 2014 admin

11/25/14

1. 12mins to build to a heavy complex: 3 Deadlifts + 2 Hang Power Cleans + 1 Split Jerk

2. EMOMx8: 1 Complex at 60-70% of part 1

3. :20/:10 x8: Russian Twist w/med-ball


Competitor’s Program

1. Back Squat: 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%, rest as needed

Notes:  If you make the lift at 103% and know you can go higher, try it.  If you don’t make the lift at 103%, and think you can get higher than your 95%, go for it.

2. Front Squat: 5@60%, 5@70%, 2×5@75%, rest as needed

3. EMOMx8: 7-9 C2B Pull Ups – unbroken

4. 500m Row, rest :90 in straps, 500m Row

Notes:  Record time for both 500m Rows, do not take feet out of straps during rest.


“Your mind is a powerful thing.  When you fill it with positive thoughts, your life will start to change.”

The Only 3 Reasons You Still Can’t Do A Pull Up

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