October 27, 2015 admin

10/27/15

1a. 3×10 Banded Knee Extension / leg, rest :30
1b. 3×10 Med-Ball Hamstring Curl, rest :30
1c. 3×5-8 HSPU, rest :30

2. 2mins / 2mins x 4:

10 Goblet Squats
15 Russian KB Swings
Max Row Calories w/time remaining

Competitor’s Program

1. Crossover Symmetry – Activation

2. CGBP: 5-4-3-2, rest as needed – all working sets

3a. 3×5 Push Ups w/:10 pause at top, rest :60
3b. 3×8-10 DB Bentover Rows /arm, rest :90

4. EMOM x 12:

Min1: 1 Power Clean + 1 Hang Power Clean
Min2: :18 Airdyne Sprint
Min3: Rest


“Very little is needed to make a happy life, it is all within yourself, in your way of thinking.” – Marcus Aurelius

3 KB T-Spine Mobility Drills

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