Friday, January 13

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