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FRIDAY 1.12.2018

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STRONG
Shoulder Press
10 sets of 10 reps

if you completed all 10 X 10 last workout, increase the weight this week.

if you didn’t complete all 10 X 10 reps last workout, stay at the same weight and work to complete all 10 X 10

Take 60-90 second rest between sets
 
METCON-BURN
CONNECTIVITY
ABS #7
5 Barbell Roll Outs
0:30 Plank
5 Barbell Roll Outs
0:30 L Sit
5 Barbell Roll Outs
0:30 Side Plank Rt
0:30 Side Plank L
5 Barbell Roll Outs
0:30 L Sit
5 Barbell Roll Outs
0:30 Plank
5 Barbell Roll Outs
METCON 1
6 rounds of:

:45 ME Strict/Kipping HSPU (alternate Strict/Kipping each round)
 :15 Rest
 :45 Double-Unders
 :15 Rest
After Last round of double unders is complete, rest 0:60 then begin metcon #2
METCON #2
3 rounds of:

10 Hang Power Snatches 115/75
10 TTB