January 13, 2015 admin

01/13/15

1. 12mins: Build to Heavy Snatch from Hi-Hang

2. EMOMx5: 3 Hi-Hang Snatch @ 75% of part 1

3. AMRAP 8mins:

2-4-6-8-10….

DB Snatch – Alternating Arms
Sit Ups


Competitor’s Program

1. 6×1 Power Clean @ 70% – 1 rep every :30

Rest 1min

6×1 Power Clean @ 80% – 1 rep every :60

Rest 1min

4×2 TnG Power Cleans @ 70% – 1 set every :60

Rest 1min

6×1 Power Clean @ 80% – 1 rep every :60

Notes: Stick to the work rest time frames.  The 1 minute rest is intended to just be enough time to change weights and take a quick breath.

2. 5 Sets:

:40 Airdyne at 95%
4:50 Rest

Notes:  Record average watts on AD4.  Goal is as hard of effort that keeps the avg watts within 30.


“It is not how much we have, but how much we enjoy, that makes happiness.” – Charles Spurgeon

9 More Calorie Myths

Leave a Reply

Your email address will not be published.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