November 25, 2013
Competitions are even fun for the spectators.
JOE, DAVE AND RONNIE
YOU can accomplish anything.
The question is how much are you willing to do?
How much work?
How much sweat?
How much of yourself are you willing to give?
DEDICATION. PERSERVERE. WORK. ACHIEVE.
Tempo Front Squat
Five sets x 4-5 reps
(Performance: add #10/5 from last week’s weight, NO MORE!)
*If needed scale weight down to a weight you can perform tempo properly.
AMRAP 10 minutes:
15 Burpee Pull-Ups
15 Box Jumps (24/20) (Perf. 30/24)
Supplemental Performance Traininig:
How many can you get before dropping the ball? One attempt.
Odd: 8 Chest to Bar (If needed, scale this to a number that you are able to unbroken.)
Even: 8 Alternating Pistols (If possible try without weightlifting shoes to work on our flexiblilty.)