October 16, 2015 admin

10/16/15

1. EMOM x 12:

Min 1: 6-8 Push Ups
Min 2: 6-8 Pull Ups
Min 3: :30 Hollow Hold

2. Legs only on the Airdyne:

:30/:30 x 4 sets
Rest 4 mins
:20/:40 x 4 sets
Rest 4 mins 
:10/:50 x 4 sets


Competitor’s Program

1. Back Squat: 10-10-10 – build so last set is near maximal

2a. 3×3 Power Snatch (1 floor, 1 hang, 1 floor), rest :60
2b. 3×50 Unbroken Double Unders, rest :60

3. For Time:

5 Muscle Ups
20 KB Swings 24/16
30 Air Squats
40 Row Calories
30 Air Squats
20 KB Swings 24/16
5 Muscle Ups


“Its the little details that are vital.  Little things make big things happen.” – John Wooden

Exertion Headaches: What Are They And How Do You Prevent Them

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