I can say this until I’m blue in the face but, it won’t really matter… Anyone can do this volume but, that doesn’t mean you should. If you don’t get bodywork, high quality food, great supplements, and adequate sleep then you are doing more work for less gains. If your not sure what this means talk to me.

Take rest days.

Break up your training day in a way that works for you.

Warm up

10 burpees EMOM for 10 min

20 min mobility 

Work in 10 reverse hypers+10

GHD SU+10 ohs w/115 x 4

A) 27 cal Bike+21 Thrusters 95/65+15 clean and jerk 95/65+9 power snatch 95/65 X 3 rounds

B) find 3 rep btk hang full snatch

C) row 1k+20 muscle ups+40 pullups+100′ front rack lunge 135/95

D). Class 

Not the skill though.

E) accessory nft 
10 barbell rows+10 ring pullups+10 strict HSPU 

X 4

Monday, January 4th, 2016 at 6:07 am / Competitive