COMPETITOR

8.29.13 THURSDAY warm up– 5min Airdyne 5×5 Squat Snatch (singles at 70% 1rm) Max Unbroken Power Snatch…135/95 pounds (touch and go) 3×20 Reverse Hypers

8.28.13 WEDNESDAY warm up– 400m Jog 4×12 Deadlift 3×12 Landmine Rotations 3×12 DB Rows 20 Bar MU's for time Metcon– Explode WOD

8.27.13 TUESDAY warm up– 500m Row 5×5 Squat Clean n Jerk (singles) Metcon– "Grace" *note– use approximately 70% of your 1rm for the SCnJ's technique... Read More

8.26.13 MONDAY warm up– 800m Jog 4×12 Back Squat 4×12 Bench Press 4×12 Dips 50 Med Ball GHD Sit Ups…20/14 *note– Still in this hypertrophy... Read More

8.23.13 FRIDAY warm up– 5min Airdyne, 30 Rev Hypers 3×15 Banded Deadlifts (2 shrugs at the top of each rep) 3×15 Chest to Bar Pull... Read More

8.22.13 THURSDAY warm up- 500m Row 3×5 Power Snatch (unbroken) then: EXPLODE MAIN WOD *note- Keep the weight light on the 3×5 but use a... Read More

8.21.13 WEDNESDAY warm up– 800m Jog 3×15 Front Squat 5×15 Banded Standing Shoulder Press 3×15 Close Grip Bench Press 30 HSPU's from paralettes

8.20.13 TUESDAY warm up– 5min Airdyne 5×5 Hang High Pulls 5×5 Heaving Snatch Balance 20 Weighted Ring Muscle Ups *note– Keep the snatch work light... Read More

8.19.13 MONDAY warm up– 500m Row, 2×20 Rev Hypers 3×15 Deadlift 3×15 Chest to Bar Pull Ups (place feet on a bench, put a bar... Read More

8.16.13 FRIDAY warm up– 5min Airdyne 5×15 OHS 5×15 Sott's Press 3×15 DB Tricep Ext. 3×20 GHD Med Ball Sit Ups…20/14 pounds