COMPETITOR

11.14.14 FRIDAY wamr up– Flight Simulator up to 35 Olympic: 3×3 Snatch Complex (complex= 1 High Hang, 1 Low Hang, 1 Squat) Strength: 3×8 Single... Read More

11.13.14 THURSDAY REST DAY

11.12.14 WEDNESDAY warm up– 2x800m Run Olympic: 10min EMOM of: EVEN- 2 Clean n Jerk (singles) ODD- 2 Squat Snatches (singles Strength: 3×8 Bench Press... Read More

11.11.14 TUESDAY warm up– 2x500m Row Olympic: 6×1 Squat Snatch (perfect singles) Strength: 3×8 Deadlift 3×8 Weighted Pull Ups 3×8 Goodmornings Metcon: Explode WOD

11.10.14 MONDAY warm up– 2×100 Double Unders Olympic: 6×1 Clean n Jerk (perfect singles) Strength: 3x Unbroken Paralette HSPU 3×8 OHS 3×8 DB Shoulder Press... Read More

11.7.14 FRIDAY warm up– 2x400m Run Metcon1: 9…7…5 of: Back Squat…heavy Snatch…heavy Bench Press…heavy For Time (12min Time Cap) Metcon2: Explode WOD

11.5.14 THURSDAY REST DAY

11.5.14 WEDNESDAY warm up– 2×100 Double Unders Olympic: 5min EMOM of: 3 Hang Squat Cleans Strength: 2×12 Deadlift 2×20 Paralelle Ring Rows 2×20 Shrugs Metcon:... Read More

11.4.14 TUESDAY warm up– 1000m Row Olympic: 10min to find 5rm Low Hang Snatch Strength: 2×12 Front Squat 2×12 Dips Metcon: Explode WOD Auxiliary: 2×25... Read More

11.3.14 MONDAY warm up– 2x400m Run Olympic: 10min EMOM of: 3 Clean n Jerk 2 Ring Muscle Ups Strength: 2×12 S. Leg Deadlift 2×12 Weighted... Read More