January 6, 2015 admin

01/05/15

1. 6×1 Snatch @ 70% or 5×2 Sumo-Deadlift @ 85%

2. EMOMx10:
Odd: :45 Step Up
Even: :30 Double Unders

3. :20/:10 x8: Leg Lifts


Competitor’s Program

1. 20mins: Find 1RM Strict Pull Up and Strict Dip

Notes:  Work back and forth on both movements until you find a max for each.  Use the solid “dip station” for Dip, not rings.

2. 3 RFT:
8 Strict HSPU – hands inside 32″
16 Front Rack Lunges 145/95

3. 10 Sets:
:30 Airdyne @ 85% – hard but consistent 
:30 Airdyne @ 50%


“Happiness is a direction, not a place.” – Sydney J. Harris

What Is The Paleo Diet?

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