Tuesday, 050614

am: 
A. Power Snatch; 5RM; not TnG
B. Snatch Grip Deadlift : 10RM 
C. Weighted Pullups : 5x5; ascendeing 
D. 400m Run x 4; rest 1 min in between; AE here  
E. DB Row 4-6 reps each side; rest :30 x 4-5 sets each arm

pm: 
A. 
1k Row 
10 Rope Climbs 
500m Row 
20 Muscle Ups
250 Row 
30 C2B Pullups

Monday, 05272013

Today starts a few weeks of testers. We will be getting some numbers to work with and testing a few energy systems which we will revisit periodically throughout the year; as we look to increase our capacity. 

Remember, video and blog all. Send me pics and vids as much as possible with results. 

This will be the competitors foundational programming guide. Individual stuff will be emailed accordingly. 

A. Competitors Warmup

B. Back Squat (high bar) - 1RM ; whatever Tempo allows you to obtain your 1RM

Rest 10

C. 85% of A, 1x AMRAP

D. C2B - 1x AMRAP

E. Ring Dips - 1x AMRAP

F. 5 min Row @ Z1