2014 Champs

Tuesday, July 29, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!


PVC Dislocates
10 Lat Activations
Scap Pushups
Theraband External Rotations

Warm Up

2 min Double Under Practice
10 DB Bent Over Rows
10 DB Push Press
10 DB Hang Power Cleans

Cool Down

Banded Lat Stretch
2 x 10 Wall Extensions



Three sets with 60-90sec rest between movements:
Bench Press x 4-6 reps, with a 2 second descent
Single Arm Dumbbell or Kettlebell Row x 15-20 reps

Notes:  Bench can be performed with Dbs or Barbell.  Perform rows on bench.


Three rounds for time of:
20 DB/KB Hang Power Cleans
10 Single Arm KB/ DB Press (5r/5l)
400 Meter Run
-20 min cap-

Notes:  Recommendation for more experienced athletes is 55/35 kbs



Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk practice
Minute 3 – Unbroken Double-Unders x 50 reps

Notes:  Same as last week…see if you can improve upon last week’s results!  Click to watch our Handstand Walk progression or Double Under progression.


Every 6 minutes, for 24 minutes (4 sets of):
Row 750 Meters
10/8 Muscle-Ups

Notes:  This should take less than 5 minutes in every set. If that’s not the case, get as far as possible in 5 minutes and then rest 60 seconds before restarting.  Scale the reps down as needed and perform bar muscleups with a band if you cannot perform ring muscle-ups yet.  If you cannot perform Ring Dips yet, perform 5×5 strict ring dips with a band after the workout.


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