April 14, 2015 admin

04/13/15

1. 4×6-8 Powell Raise each arm, rest :30 b/w arms

2. 4×6-8 Split Squat each leg, rest :30 b/w legs

3. 12-9-6 (3min cap):

KB Swing – heavy
Burpee

Rest 3mins

4. :20/:10 x8: Russian Twists


Competitor’s Progarm

1. 5×2 Back Squat, 20X1, rest 2mins

2a. 3×5 Press, 21X1, rest :90
2b. 3×4-5 Strict Wtd Chin Up, 21X0, rest :90

3. 500m Row, rest :90, 500m Row – rest with feet in straps, go hard, don’t game it.


“It does not matter how slowly you go as long as you do not stop.” – Confucius

Do You Value Experiences Over Things”

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