10.07.2013 [monday]

[slideshow] Skills & Drills: 30/20/30                          Lat Smash Strength:  5-5-5-5-5 @ 80%< every 2:30                    1a.) BackSquat                    1b.) Pull Ups (strict)             […]

06.25.2013 [tuesday]

‘Penalty Box’ 6x300m Row at 2000m pace, SPM less than 25. *If your strokes per minute (SPM) are over 25, do 3 burpees for each stroked missed. *No pausing or stopping during set or 3 burpees. (rest between sets as needed)