January 7, 2015 admin

01/07/15

1. Back Squat: 5-4-3 (14mins to complete)

Notes:  These should be tough be very good / smooth reps.

2a. 4×3 Push Press, rest :60 – build as you go so last set is tough
2b. 4×8-12 Palm Up Ring Rows, rest :60

3. For Time (6min Cap):
30 Push Jerks @ 70% of part 2a
* Every minute complete 20 Russian Twists


Competitor’s Program

1. Build to a 3RM Front Squat for the day

2. 6mins @ 85%:
15 Row Calories
4 Man-Makers 35/20

4mins Rest

6mins @ 85%:
3 Power Snatch 115/75
6 Ring Dips
9 Wall Balls 20/14 10’/9′

4mins Rest

6mins @ 85%:
15 Row Calories
4 Man-Makers 35/20

Notes:  Man-Maker = 1 Push Up + 1 Row with ea arm + 1 Thruster, all with a DB in each hand.


“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.” – Vince Lombardi

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