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March 24, 2014 – Competition

Workout of the Day
Two sets for quality, not time, of:
Double-Unders x 40 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Freestanding Handstand x 30-45 seconds
(accumulate time if sets are broken, or perform Nose-to-Wall Handstand Holds if you need a sub)

Every minute, on the minute, for 30 minutes rotate through the following exercises:
Minute 1: Row 250/200 Meters
Minute 2: 4″/2″ Deficit Handstand Push-Ups x 8-10 reps
Minute 3: Power Snatch x 5 reps @ 75% of 1-RM
One more week to go! Let’s finish strong!

  • Jennifer Shoskes

    A) Done (freestanding handstands need work)
    B) Row as Rx, Did 5 Deficit HSPU each round, 83# Power Snatch
    This was TOUGH!

  • Robban

    A. Done
    B. Done @ 250m, 8 def. HSPU, 5 power cleans @75kg (subbed light cleans due to sore shoulders)

  • Lisa A. Jaster

    Did 14.4 in the AM and got the same score as Friday…redid it in the evening, got to the rings 73 seconds faster and never hit a MU. Felt great but fell apart. No idea why. Mental, I am sure!

  • Raphael Hamad

    A little beat up from 14.4.2 yesterday
    A Done
    B Done, 250 m row every set, 5-6 def HSPU at 6″ and power snatches at 125 (78%)

  • Dougefresh

    A) Done.
    B) Done – 115 snatchs.

  • Richard Le


    A. Done. 40/38+2 DUs. 12/12 pistols

    B. Just practiced strict deficit HSPUs and stringing together TTBs.



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