May 11, 2015 admin

05/11/15

1a. 3×20 Lunges, rest :30
1b. 3x:30 FLR, rest :30

2. 5 Sets:

:30 Box Dip or DB Floor Press
:30 Rest
:30 Double Unders
:30 Rest
:30 Russian KB Swings 
:90 Rest

Notes:  Record Double Unders for each set.


Competitor’s Program

1. 3 Deadlifts + 2 Power Cleans + 2 Hang Power Cleans + 1 Push Jerk – build to heavy set in 10mins

2. 10mins @ 80%:

10 Hand Release Push Ups
10 Tough Ring Rows
20 Lunges

Rest 4mins

10mins @ 80%:

300m Row
20 Double Unders
10 Russian KB Swings 32/24


“I can accept failure, everyone fails at something.  But I can’t accept not trying.” – Michael Jordan

Hip Flexion With Lumbar Extension Fix

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