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September 27, 2012

October 1, 2012

Welcome to the Alpine Training Center.  It was a privilege to attend.

Warmup, 6 rounds:

3×35# DB renegade man maker
250m row
6x OHS w/PVC

Then, four parts work:

1) 5 rounds
3x OH snatch- 55#, 65#, 65#, 75#, 75#
6x Inverted ring rows
90sec on jugs

2) 3 rounds
10x 35# DB Benchpress
1 lap Cannonball KB carry (24kg LH, 16kg RH)

3) 3 rounds
10x Deadlifts, 135#
8x (4/4) offset hammer handle pullups

4) 2 rounds

3 TGU each side (16kg)
60 sec FLR

Then, Airdyne all out minute: 33 calories

Then, 1 round:

3 TGU each side (16kg)
60 sec FLR

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