Deadlift 3×3@90KG
100 Russian Swings @28KG *Focus on Squeezing VMO*
022714
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Monthly Archives: February 2014
022614
10×2 1 1/4 Squats @ 50KG Focus on VMO
Peterson Step-Ups 5×5 @20KG
Bulgarian Split Squats 5×6 @15KG
022514
6 Rounds Of:
20 Push Ups
12-15 Upper Back Work
022414
1 1/4 Squats 10×2 @60KG
Step Ups 5×6 @ 55KG
BW Bulgarian Split Squat 10×3
022114
1/4 Squats 5×10 @ 90KG
Back Squat 10×2 @ 60KG *VMO Focus
Step Ups 5×6 @50KG
022014
Shoulder & Bicep Work
021914
Snatch First Pull 5×3@60KG
Hang Snatch 2nd Pull 5×3@40KG
3×3 1 Quarters @40KG
021714
2 Rounds:
20 Push Ups
5 Pull Ups
20 Push Ups
10 1 ARM DB Row @ 45LBS
20 Push Ups
15 Ring Rows
Then;-
2 Rounds:
15 Push Ups
5 Pull Ups
15 Push Ups
10 1 ARM DB Row @ 45LBS
15 Push Ups
15 Ring Rows
021514
Partner WOD With Mulen
10Min Of:
Partner A 100m
partner B AMRAP 3 Single Arm DB Push Press. 10 Squats
021414
30 Ball 30′ Box Jumps
VMO Band Work 3×10
15 Min Bike Ride
10 50m Sprints 1:2 Rest