April 8, 2015 admin


1a. 3×8-12 Pull Ups, rest :30
1b. 3×8-12 Push Ups, rest :30

2. 3×15 Banded Back Squats, rest :60

3. AMRAP 15mins:

5 Burpee
10 Ring Row
20 Step Up

Notes:  Keep the first half of this at a conversational pace – if it’s feeling good, pick it up during the second half.

Competitor’s Program

1. 3×1 Power Clean @ 85% – begin set every :75

2. 3 Sets:

:15 Airdyne Sprint
2:45 Airdyne Easy

3.  2 Sets, rest 12mins b/w

Power Clean 115/75

Notes:  Imagine this is a competition setting and you get a score for your fastest set AND variance b/w two sets – therefore, DO NOT pace out the first set, go as hard as possible out of the gate and see what happens. During rest be sure to keep moving – walk/easy bike/stretching

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” – John F. Kennedy

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