Thursday, June 21, 2012

Rest day for BCBD Competitors

A. Front Squats
Beginners: 5, 5, 5 @ 20x2
Intermeidate: 3, 3, 3, 3
Advanced: Max for 1 rep, minus 20 to 30 lbs 2 reps x 3 sets

B. AMRAP thrusters in 30 sec 95/135 lbs (5 sec before the clock, clean the barbell and begin with bar from shoulders)
    rest 30 sec
    AMRAP Calorie Row in 60 sec
    Rest 60 sec.
    AMRAP Double Unders in 90 sec
    rest 90 sec
    5 sets