October 21, 2015 admin

10/21/15

Every 10mins x 4 sets:

1000m Row
30 Burpees / 30 Pull Ups (sets 1/3 do Burps, sets 2/4 do PUs)

Notes:  4min cap on Row, 2min cap on 30 reps – no more than 6mins total.


Competitor’s Program

1a. 3×8 Powell Raise / arm, rest :60
1b. 3×8 Ring Rows / arm, rest :60

2. 4×5-7 Single Arm Seated DB Press / arm, 21X1, rest :90 b/w arms

3. EMOM x 15:

Min 1: 2 Power Cleans – goal is above 75% of max P. Clean, do not need to be TnG
Min 2: :15 Airdyne Sprint
Min 3: :30 Sorenson Hold


“There is no elevator to success.  You have to take the stairs.”

VO2 Max-Effort Lift

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