Monday April 15th, 2013

for today all athletes with a 1RM bench press under their bodyweight will work with CoreFit.
Remember your skills! The month is half over.


CoreFit
A. Clean Grip Deadlift  4,4,4,4.  Rest 2 minutes.

B. One arm DB standing press.  6-8/ arm x 3.  Rest 1 minute between arms.

+
conditioning below



A. Clean Grip Deadlift   2,2,2,2,2,2.  Rest 3 minutes.

B. Med Grip Bench Press   5,5,5.  Build per set.  Rest 2 minutes   No misses.


+
Team workout
Airdyne Sprint or Prowler Sprint-   15s all out rest 1:45. x 6.
Prowler load should be moderate so the 15s is a grind.  110# for men, 80# for women.


During rest get in 3-5 difficult push-ups.  scale up or down according to ability.