Tuesday, 110513

am: 
A. Snatch Grip Deadlift - 5RM TnG
B. #'d Ring Dips - 5RM
C. 
:30 on HARD
:30 on EASY
x 12 min on AD
+
1 mile cool down run

pm: 
A. 10.8.6.4.2
Power Clean (185)
Bar Lateral Burpees
B. 5 rds - unbroken sets
20 Wall Balls
10 T2B
*rest accordingly to get all unbroken rounds
C. 20 TGU- alternating sides

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