March 11, 2015 admin

03/10/15

1. 12mins:  Work on sets of 3-5 Back Squats *complete 10 Glute Bridges b/w sets

2. 3 Rounds (5min Cap):

10 Pull Ups
20 Lunges

Rest 5mins

3. 21-5-19 (5min Cap):

Push Ups
Air Squats


Competitor’s Program

1. 3×3 Front Squat, 21X1, rest 2mins

2. Every :90 x3: 3-2-1 Power Clean Push Jerks 135/95

Notes: 3 unbroken + 2 unbroken + 1..do this every :90 x3 sets

3. 3 Sets:

30 Airdyne Calories @ 80%
:90 Rest

4. :90 Max Double Unders


“We are all born ignorant, but one must work hard to remain stupid.” – Benjamin Franklin

The Pursuit of Competency Before Capacity

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