January 23, 2015 admin

01/23/15

1. 5×1 Snatch @ 75% -or- 4×2 Sumo Deadlift @ 90%

2. EMOM x16:

Odds: 125m/100m Row @ very hard effort
Evens: 10 Leg Lifts

3. 2mins: Max Double or Single Unders


Competitor’s Program

1. Front Squat, 4×3, 22X2, rest 2:30

2a. Strict Ring Dips, 3×4.4.4, rest :10, rest :60 – rest :10 b/w sets of 4 – total of 12 reps each round
2b. GHD Sit Ups w/ med-ball, 3×10, rest :90

3. 2 Sets:

400m Row @ 95%
Rest 6mins


“Yesterday is not ours to recover, but tomorrow is ours to win or lose.” – Lyndon B. Johnson

Improving Mobility / Flexibility Isn’t Just About Stretching

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