Monday, August 25, 2014

Congrats to all the Spartans on finishing the Virginia Super.  This was by far the toughest race I've ever done. Just ask one these Spartans when you see them.  Not pictured is Albert (who had a run-in with a boulder) and Nate M. Next up is the Spartan Beast in Winnsboro, SC on October 25th.

Arm/Leg Swings
250m Row
10 DB Straight-leg Deadlifts
10 DB Press
15 Ab-mat Sit-ups

Strict Press
5 x 5 ascending (record your heaviest set)

For Time:
30-25-20-15-10 Ab-mat Sit-ups
30-25-20-15-10 Good Mornings (empty bar)
30-25-20-15-10 Air Squats
500-400-300-200-100m Row
Rx+ = 75/45# for Good Mornings and Back Squat

Extra work
Clean & Jerk 
10 x 1 ascending
record your heaviest

10 sets of 1 Strict + 3 Kipping HSPU's
rest as little as possible between sets

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