Friday, January 13

January 13, 2017

 

Mobility-1

Foam Roll, Lacrosse Ball.
Pvc and resistance Band Stretching.

Static Core

2 rds :30 on :15 off
Plank
Left Plank
Right Plank
Table Top

 

Deadlift (1 x 5)

DELOAD week for fundamental lifts.

2 x 10 reps - Empty barbell.
THEN
5 reps@ 55%
5 reps@ 65%
5 reps@ 70-75% 1 RM Deadlift.

 

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP

''Jack and Jill''

Jack and Jill went up the Hill each with a Snatch and a Burpee.

(95/65)

Partner A does 1 Power Snatch

BOTH A and B do 1 Burpee

Partner B does 1 Power Snatch

BOTH A and B do 1 Burpee

Partner A does 2 Power Snatch

Both A and B do 2 Burpees

Partner B does 2 Power Snatch

Both A and B do 2 Burpees

Partner A does 3 Power Snatch….
Rx+ (115/73) Burpee OTB

 

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