COMPETITOR

8.21.14 THURSDAY REST DAY

8.20.14 WEDENSDAY warm up– 4x200m Run Olympic: 6×2 Snatch Balance Strength: 2×18 Trap Bar Deadlift 2×18 Chin Ups Metcon: Explode WOD

8.19.14 TUESDAY warm up– 4x150m Row 2min Rest Olympic: 6×2 Low Hang Clean Strength: 2×18 Seated DB Curl to Shoulder Press 2×18 Back Squat 2×18... Read More

8.18.14 MONDAY warm up– 800m Run Olympic: 6×2 High Hang Snatch Strength: 2×18 Deadlift 2x Max set of Weighted Ring Muscle Up 2×18 DB Row... Read More

8.15.14 FRIDAY warm up– 800m run Olympic: 5×3 Split Jerk Strength: 3×12 Bench Press 3×12 KB Shoulder Press 3×12 Single Arm DB Tricep Ext Metcon:... Read More

8.14.14 THURSDAY REST DAY

8.13.14 WEDNESDAY warm up– 5min Airdyne Strength: 3×5 Below the knee Hang High Pulls (Clean grip) 3×12 RDL 3×12 DB Row Metcon: Explode WOD

8.12.14 TUESDAY warm up– 500m Row Olympic: 3×3 Squat Cleans Strength: 3×12 Front Squat 3×12 Landmine Rotations 3×12 Shoulder Press 3×12 Tricep Ext Metcon: Explode... Read More

8.11.14 MONDAY warm up– 800m Jog Olympic: 3×3 Squat Snatch Strength: 3×12 Deadlift 3×12 Weighted Chin Ups 3×12 Bent Over Barbell Row 3×12 Bicep Curl... Read More

8.8.14 FRIDAY warm up– 400m Run Strength: 3×8 Thruster 3×8 Strict HSPU 3×8 Close Grip Bench Metcon1: 8min AMRAP up ladder of: 1 Ring Muscle... Read More