Tuesday 10/6/14 – Competition

Workout of the Day
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)

Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

For the following three segments, post three separate times, but leave the clock running:

For time:
Row 2000 Meters

When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters

If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

**PROGRAM NOTE – This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. The next cycle begins on Monday, June 9…so if you have friends who have been waiting to jump in, please tell them to do so now or next Monday. There is no better time to jump into the program work hard through the off-season to build up your foundational strength and aerobic base, and be ready to achieve your goals in 2015.

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