COMPETITOR

9.18.14 THURSDAY REST DAY

9.17.14 WEDNESDAY warm up– 2x500m Row Olympic: 5×2 Snatch Balance Strength: 5×5 OHS 5x5Ring HSPU 5×5 Sott's Press 5×5 DB Tricep Ext Metcon: Explode WOD

9.16.14 TUESDAY warm up– 800m Run Olympic: 5×2 Hang Squat Clean Strength: 5×5 Weighted Pull Up 5×5 Hang High Pull 3×12 KB Upright Row 2×25... Read More

9.15.14 MONDAY warm up– 1000m Row Olympic: 5×2 Low Hang Snatch Strength: 5×5 Strict HSPU from depth 5×5 Bench Press 5×5 Shoulder Press Metcon: Explode... Read More

9.12.14 FRIDAY warm up– 1000m Row Olympic: Every 15sec for 5min: 1 Squat Snatch Auxiliary: 40…30…20…10 of: HR Push Ups (25m Reverse Sled Pull after... Read More

9.11.14 THURSDAY REST DAY

9.10.14 WEDNESDAY warm up– 2x500m Row Olympic: 5min EMOM of: CnJ Complex (complex= 1 Power Clean, 1 Hang Clean, 1 Jerk) Strength: 20min EMOM of:... Read More

9.9.14 TUESDAY warm up– 2x400m Run Olympic: 5min EMOM of: Power Snatch Complex (complex= 1 High Hang Snatch, 1 Below Knee Hang Snatch, 1 Power... Read More

9.8.14 MONDAY warm up– 2x500m Row Olympic: 6×1 Clean n Jerk Strength: 3×6 Deadlift 3×6 Pull Up 3×6 Hammer Curl Metcon: Explode WOD Auxiliary: 30…20…10... Read More

9.5.14 FRIDAY warm up– 2x400m Run Olympic: 6×1 Snatch Strength: 3×6 Dips 3×6 Close Grip Incline Bench 3×6 OHS Metcon: Explode WOD