Wednesday, June 10, 2015


Anderson Front Squat 1 RM

2 Rounds:
1a) 15 barbell hip bridges
1b) 10 barbell good mornings
1c) 10 DB overhead sit ups

For Time:
40 Alternating DB snatch (50/35)
4 Rope Climbs
30 Alternating DB snatch
3 Rope Climbs
20 Alternating DB snatch
2 Rope Climbs
10 Alternating DB snatch
1 Rope Climb

Tip of the Day
The skill of rope climbing takes some patience and a lot of confidence.  Once you have the footing, reach as high up the rope as you can.  With your arms straight, do a tuck and pull your feet up as close to your hands as possible.  From there, bite the rope with your feet and stand up, walking your hands up the rope.  A lot of people like to rope climb by pulling themselves all the way up.  At the end, that results in a worn out grip and really sore biceps.