June 9, 2015 admin

06/08/15

1. 10mins: Heavy 3-Rep Bench Press

Rest 2mins

2. 10mins: Moderate 3-Rep Hang Power Snatch or Push Press

Rest 2mins

3. 10mins: :20/:40 Sorenson Hold x 5, :20/:40 Boat Pose x 5

Rest 2mins

4. 2mins: Max Burpees


Competitor’s Program

1. Power Clean + Push Press – build to tough set in 12mins

2a. 3×5-6 Sumo-Deadlifts, 21X1, rest :90
2b. 3x:60 FLR on Rings, rest :90

3. 5 Sets @ 85%:

:30 Row
:30 Rest
:30 Airdyne
:30 Rest
:30 10 Double Unders + 3 Burpees (AMRAP)
:30 Rest


“Whatever you are, be a good one.” – Abraham Lincoln

The First Pull In Weightlifting

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