September 23, 2015 admin

09/23/15

1a. 3×6-8 Push Press, rest :45
1b. 3×6-8 Lunges /leg, rest :45
1c. 3×30-50 Russian Twists, rest :45

2. EMOM x 12:

Odds: 100′ Farmers Carry (50′ down and back)
Even: :30 Burpees


Competitor’s Program

1. 3×4 TnG Power Snatch – tough, rest 2mins

2. 3×4 TnG Power Clean – tough, rest 2mins

3a. 3×4 Unweighted Glute Bridges – pause :07 at the top, rest :60
3b. 3×8 Weighted Hip Extensions, rest :60

4. 3mins @ 95%:

50 Double Unders
10 C2B Pull Ups

Rest 10mins

3mins @ 95%:

20 Row Calories
20 Russian KB Swings 24/16


“Don’t wait until you reach your goal to be proud of yourself. Be proud of each step you take toward reaching that goal.”

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