Sunday March 23rd, 2014

CoreFit:
Make up yesterday's workout or do the workout scheduled for tomorrow.

Workout for Monday:

CoreFit: 

A1. High Bar Back Squat @ 30×1, 6-8 reps x 3 sets,.  Watch the tempo.  Control!

rest 1 minute.
A2. DB Tripod Bent Over Row, 6-8 reps x 3 sets

 rest 1 minute.

DB Tripod Row: 

http://vimeo.com/59465495

B1. DB Bench Press Heavy @ 30×1, 8-10 reps x 3 sets.   Make sure to take 3s on the way down. Control! 

rest 1 minute.
B2. DB Zotman Curls, 8-10 reps x 3 sets

 rest 1 minute.

C. Every Minute on the Minute x 10 minutes, Row 100-125 Meters @ 85%
If takes you 35 seconds, then rest 25 seconds

Athletes may do this workout in the following order A,B, C or C,A,B.


CrossFit:
14.4 or rest, recover, stretch, foam roll.