December 16, 2014 admin


1. 15mins: 3-position Snatch – work to heavy single

Notes:  High Hang, Above Knee, Floor

2. 3mins:

5 Push Up
6 Lunge
7 DB Thrusters

1min Rest, x3

Competitor’s Program

1a. 3×2-3 Strict Wtd Pull Ups, rest :60
1b. 3×4-5 Strict Ring Dips, rest :60 – add weight if necessary
1c. 3×8 Back Rack Reverse Lunges, rest :90

2. 5 Sets:

:35 Row @ very hard effort
4:55 Rest – do 8-10 unbroken T2B each rest

Notes:  During these sprint efforts, the intent is to work very hard, but not at a maximum effort.  If your last set is drastically different than your first set, you went out too hard.  Record average watts for each set.

“Things turn out best for the people who make the best of the way things turn out.” – John Wooden

Stillness Is The Enemy

Leave a Reply

Your email address will not be published. Required fields are marked *