July 17, 2015 admin

07/17/15

1a. 4×6-8 Trap 3 Raise /arm, rest :30
1b. 4×8-12 Double KB Deadlift, rest :30
1c. 4x:30-:45 Deadbug, rest :30

2. 3 Rounds For Time (7min Cap):

10 Pull Ups
20 KB Swings
100m Down and Back (200m total 🙂


Competitor’s Program

1. Front Squat: 3×1-2, 20X1, rest 2:00

2. 4 Sets:

:50 Airdyne Sprint
5:40 Rest

3. 3 Sets – not for time:

8-10 Wtd Hip Extensions
8 Trap 3 Raise /arm
4-8 Strict Ring Dips, 21X1


“Shallow men believe in luck.  Strong men believe in cause and effect.” – Ralph Waldo Emerson

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