February 17, 2015 admin

02/16/15

1. 15mins: PERFECT Back Squats – sets of 5

Notes:  Consider the “work” portion of this not by how much weight is on the bar, but how controlled and “perfect” you can move.

2. EMOMx5:  5 Burpees + 5 Back Squats @ 80% of part 1

Notes:  The goal here is to maintain “perfect” form with a slightly raised heart rate.

3. :20/:10 x8: Plank

4. :20/:10 x8: Leg Lift


Competitor’s Program

1. EMOMx16:

Odds: 2 Back Squats @ 60% – emphasize speed
Evens: :30 Freestanding Handstand Practice

2. 2 Sets, Not for time (10min cap):

8-6-4-3-2: Unbroken Strict Pull Ups

3. 3RFT:

8 Double KB Thrusters 24/16
12 Burpees


“Life is divided into three terms – that which was, which is and which will be. Let us learn from the past to profit by the present, and from the present to live better in the future.” – William Wordsworth

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