June 3, 2015 admin

06/03/15

1. EMOMx10:

Odd: 50m Run @ hard effort + 50m Run @ easy effort
Even: :30 Russian Twist

2. EMOMx10:

Odd:  :30 Bike
Even:  :40 Plank

5min Rest

3. 1 Press + 2 Push Press – build to tough set in 10mins


Competitor’s Program

1. 12×1 Power Snatch @ 65-75% – begin a rep every :45

2. 4×1.1.1 Snatch Pull, rest :10, rest 2:00 – start at 105% of Snatch and build based on feel

3. 4 Sets @ 95%:

15/12 Row Calories
15 Burpees to 6″ target

Rest/walk 4:30

4. 10 Sets:

:30 Airdyne @ 90% Aerobic
:30 Airdyne @ 50%


“If there is no struggle, there is no progress.” – Frederick Douglass

Julie Foucher’s Achilles Injury

Leave a Reply

Your email address will not be published. Required fields are marked *