Wednesday, January 9th, 2013

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Workout of the Day

In 15min:
Alternating Leg Jerk 3-3-3-3-3 reps
on a 3min clock

In 15min:
Weighted pull-ups 3-3-3-3-3 reps
on a 3min clock

In 6min:
3x Max Rep C2B Pull Ups
on a 2min clock

Link Love
Read – In Praise of the Vomiting Clown

OC Throwdown
We have 2 of our athletes, Linda Leipper and Aaron Harrell, competing this weekend at the OC Throwdown. Come out to the OC Fairgrounds and cheer them on and see some of the best athletes go at it. Find way more info and purchase your tickets in advance HERE

Competitor Program
GPP (General Physical Prep) in 20min:

In 10min out & back of:
Sled Pulling Arm Straight
Backward Sled Pulling Arm Straight
Wheel Barrow
Backward Wheel Barrow
Prowler Push high and low

-Rest 5min-

In 10min of:
Out Sled Row
Back Sled Fly
40 reps (20ea) Rope Opposite Arm
5 Tire Flip
20 reps (10ea) Sledge Hammer

-Rest 5min-

In 10min of:
20 KB Swing
20 KB Woodchops
10 (5ea) 1 Arm KB Snatch+OH Squat+Zotes Press
10 (5ea) 1 Arm KB Clean+Front Squat+Press+Split Jerk
5 2 Arm KB Snatch+OH Squat+Zotes Press
5 2 Arm KB Clean+Front Squat+Press+Split Jerk

-Rest 5min-

Core Training 10min:
10 (5ea) Turkish Get Up
10 (5ea) KB Windmill+Curl+Press 3x10ea.
90′ OH Wall Sit 30sec
Deadlift Static Hold 30sec.

Cool Down in 10min
Static Stretch

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