Sunday- October 05, 2014

warm-up

20 min 

set up weights and bars

EMOM 30

1-5 min: warm up cleans, 2 reps 

6-10 min: 2 power clean

11-15 min: 2 hang power cleans

16-20 min: 2 hang squat cleans

21-25 min: 2 squat cleans 

26-30 min: cool down 2 reps of movement of athletes choice (135lbs/95lbs)

*athletes choose weight 

*score is total load and reps

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Westside

Dynamic Effort Upper

-Bench Press

35% straight weight 

9 sets x 3 reps 

-Outlaw Wide 

1 set x 6 reps 

*same weight as last 6 rep set

-Laying Triceps Extensions

3 sets x 12 reps 

-3 SuperSets of:

25 triceps extensions 

25 face pulls

-ABS