December 24, 2014 admin

12/24/14

1a. 3x:45 Boat Pose, rest :30
1b. 3×15 Double KB Deadlift, rest :30

2. 4mins to complete:

1000m / 800m Row
Rest 5mins, x3

Notes:  Record time for 1st row and +/- for the 2nd and 3rd.  Goal is consistency


Competitor’s Program

1. 1 Clean Pull + 1 Power Clean + 1 Split Jerk – build to heavy single in 10-12mins

2. 1 Power Clean + 1 Hang Power Clean @ 75-85% of part 1 – every :60 x10

3. 5 Rounds:

Min1: :60 Airdyne at moderate pace
Min2: 6 C&J Singles 135/95
Min3: :60 Step Ups 20/15 – easy pace
Min4: 2-5 Muscle Ups
Min5: :30 Side Plank- ea. side

 

REMINDER: Limited class times today:  9:30am, 10:30am, 11:30am only.


“Your attitude, not your aptitude, will determine your altitude.” – Zig Ziglar

The Night Before Twas Christmas – MUST WATCH

Leave a Reply

Your email address will not be published.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