Monday, May 20th, 2013

Squat Snatch Intense + Bsqt/Wghtd Chin + DB Press/PC + Airdyne Alend A. Squat Snatch @ 80%, 1.1 x 5 sets, rest 2 minutes between sets. B1. High Bar Back Squat @ 20×1, 5-7 repetitions x 4 sets, rest 1:30 B2. Weighted Ring Pull Up(Hands Facing...

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Week 13 of Training

Week 13 of Training: Day 1: A. Negative Pull Ups @ 21×1, 2-3 reps x 5 sets, rest 1:30 between sets. B1. DB External Rotations @ 30×1, 8-10/each arm x 3 sets, rest 1:30 between sets. B2. DB Strict Standing Press @ 30×1, 8-10 x 3...

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Friday, May 17th, 2013

Jerk Intense + Front Squat/Chest to Bar + Upper Body Press/Row LP1 A. Jerk Balance, 5.5.5.5.5, rest 3 minutes between sets. B1. Front Squat @ 20×1, 2-3 repetitions x 4 sets, rest 3 minutes. B2. Muscle Up AMRAP x 4 sets, rest 3 minutes. Scale...

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Friday, May 17th, 2013

Vagabond No Grain Challenge Workout # 4 Lactate Tester For Time of the following: 30 Kettlebell Swings @ 55/35 30 Burpees 40 Calories on Airdyne(Men)/30 Calories on Airdyne(Women)

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