October 6, 2015 admin

10/06/15

1. EMOM x 10: 3 Back Squats – start with empty bar and build

2. EMOM x 10: 3 Snatch – start with empty bar and build – sub with Sumo or Regular Deadlfit

3. EMOM x 10:

Odds: :20 – :30 HS Hold or FLR 
Evens: :45 Airdyne


Competitor’s Program

1a. 3×2 Press – :10 pause at the top – use bands to add weight to each side, rest :60
1b. 3×4 Strict Pull Ups, 31X0, rest :90 – do strict C2B if able to

2a. 3×6-10 Shoulder Taps (in HS facing the wall), rest :60
2b. 3×100′ Farmers Walk – heavy, rest :90

3. 4 Sets @ 97%:

6 Burpees
75m Sprint

Rest / Walk 4-5mins


“Just because you are older doesn’t mean you deserve respect.  Respect is earned, not given.”

Diet: Quantity Versus Quality

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