September 2, 2015 admin

09/02/15

1a. 4×8-10 Goblet Squats, 3010, rest :30
1b. 4×5-7 Bottoms Up KB Press / arm, 2111, rest :30
1c. 4x:30 Jump Rope, rest :30

2. 4 Rounds for time (11min Cap):

200m Run
20 Wall Balls
10 Pull Ups


Competitor’s Program

1. 3×2.2.2.2 Power Snatch, rest :05 b/w sets of 2, rest :90 – moderate but fast

2. 3×2.2.2.2 Power Clean, rest :05 b/w sets of 2, rest :90 – moderate but fast

3a. 3×14 Russian KB Swings 32/24, rest :60
3b. 3×4-6 Good Mornings, 20X1, rest :90

4. 10mins @ 85%:

200m Run
20 Wall Balls 20/10 – 10/9′
10 Pull Ups


“No one has ever drowned in sweat.” – Lou Holtz

Not All Calories Are Created Equal

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