October 14, 2015 admin

10/14/15

1. EMOM x 10: 1 Deadlift + 1 Hang Power Clean + 1 Split Jerk

2. Every 2:30 x 5 sets:

10 Ring Row
10 Med-Ball Chest Pass
10 Lunges

3. :20 / :10 x 8: Russian Twists


Competitor’s Program

1a. 4×6-8 Single Leg DB Deadlift /leg, 21X1, rest :90
1b. 4×10-12 Shoulder Taps in HS (facing wall), rest :90

2. EMOM x 15:

Min 1: 1 Power Clean – above 75%
Min 2: :12 Airdyne Sprint
Min 3: :45 FLR

3. 1 Set, without coming off the bar: Max Strict C2B Pull Ups + Max Strict Pull Ups + Max Kipping Pull Ups


“Mistakes are always forgivable, if one has the courage to admit them.” – Bruce Lee

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