Tuesday, October 16th, 2012

Posted by on Tuesday, October 16, 2012 · Leave a Comment  

Workout of the Day

In 20min:
Back Squat 5/30% 5/50% 5/65% 5/75% 5+/85%
Then after 3min rest…
12min AMRAP of:
30/15ea Prone Step Ups
20/10ea Grasshopper
10 Plate Ninja w/ no get up (35/25lb)
5 Wall Bridge

Link Love
Watch – Red Bull Stratos What Felix Saw
Eat – A Dinner Menu: Steak Dry Rub, Avocado Salsa, and Chopped Broccoli Salad

GO TOMORROW – Tara’s Paleo Feast @ 6PM (Click for the MENU!)

Competition Program

Bar Technique (10mins.)
Barskie Deadlift+HHMC+PP 10ea/BB
5ea/ (40/30kg)
Barskie HCP+HPC+DC 10ea/BB 2x5ea/
(40kg/30kg)

Olympic Lift Training
(30-40mins.)
PC 2×1/90%
PS 3×1/85%

Gymnastics (15mins.)
Muscle Ups 1-2-3-4-5-4-3-2-1
Ring Pull Up w/ 1 Foot Out
& 1 On Box 2ea-4ea-6ea-4ea-2ea
Strict Ring Pull Ups
3-6-9-6-3
Chest to Bar Kipping Pull Ups
4-8-12-8-4
Hand Stand Push Ups 3-6-9-6-3
Ring Bubaca’s + Skin the cat
4×5+5
3 Rounds
L-Hold 30sec
Hand Stand on Rings 15sec

Cool Down (10-15mins.)
Static Stretching

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