December 31, 2014 admin

12/30/14

1a. 3x:30-:45 Plank Hold, rest :30
1b. 3×200′ Farmers Carry, rest :30

2. 8 Sets for Total Time:

4 Front Squats @ 60% of 1RM
6 Pull Ups
8 Box Jumps
1min Rest

Notes:  Adjust so each set takes roughly 1 min.


Competitor’s Program

1. 1 Power Clean + 2 Hang Power Cleans – build to heavy single in 10-12mins

2. 10×1 Power Clean @ 100% of part 1 – every :45

3. 6 Sets for even times:

30 Double Unders
6 Unbroken C2B Pull Ups
6 Push Jerks 95/65
1min Rest


“You’ve got to go out on a limb sometimes, because that is where the fruit is.” – Will Rogers

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