Friday 091815

Friday 091815

WORKOUT OF THE DAY

E2MOM16 (8x)
1 Squat Clean + 2 Front Squat. Start @ 65%
4x10/arm DB Row

CONDITIONING: 4 Rounds
50 Double Unders
5 Pullups
20 Airsquats

 

 

HEALTH

Cool article on The Telegraph, "Cancer Cells Programmed Back to Normal by US Scientists."

  

 

 

**COMPETITION CLASS**

A.
Build quickly to 85% of your 1-RM Clean & Jerk, and then… For time:
10 Clean & Jerks @ 85% of 1-RM
*If you fail an attempt, perform 10 burpees over the barbell before making another attempt.
Please note your time and the weight used.
B.
Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% of your 1-RM)
Rest 3 minutes between sets.
C.
For time:
50 Calories of Assault Bike
Rest until the clock reaches 5:00, and then…
D.
For time:
Perform your Penalty Calories of Assault Bike*
Rules/Penalties:
Males – Perform 1 calorie of Assault Bike for every second over 60 seconds on Part C. If you performed your 50 calories for Part C in less than 60 seconds, your score for Part D should be listed as 0:00.
Females – Perform 1 calorie of Assault Bike for every second over 2 minutes on Part C. If you performed your 50 calories for Part C in less than 2 minutes, your score for Part D should be listed as 0:00.


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