September 4, 2015 admin

09/04/15

1. Every 2mins x 5 sets:

6-8 Deadlifts (unbroken, light to moderate)
1-3 Wall Walks (should be done by the :60 mark)

2. Every :90 x 8 sets:

Odd sets:  250m/200m Row
Even sets: [10 Russian KB Swings + 10 Push Ups + 10 Russian KB Swings]

Note:  Each set of work should take no more than :60


Competitor’s Program

1. Front Squat: 3×4-5, 31X1, rest 2mins

2. Back Squat: 3×4-5, 31X1, rest 2mins

3a. 3×6.6 Unbroken T2B, rest :10-:15 b/w sets, rest :60
3b. 3×25′ DB Walking Lunges, rest :60

4. 4 Sets for equal times:

6 Strict Pull Ups
24 Airdyne Calories
12 Alternating DB Snatches 65/45

Rest 2mins


“Without change, something sleeps inside us, and seldom awakens.  The sleeper must awaken.” – Frank Herbert

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