Saturday February 23rd, 2013

CoreFit :

A1. Barbell Forward Lunge  10 reps/ leg.   x 3 sets.  rest 90s between legs.

A2. Push or Pull practice depending on goals and previous training in the week.

+

3 sets: 

4 Front Squats (from ground) @ moderate weight

rest 10 sec

8 DB Thrusters @ light weight

rest 10 sec

12 Air Squats – as fast as possible

rest 2 min

CrossFIt

A1. Barbell Forward Lunges 8 reps/ leg x 4 sets.  Rest 90s between legs.

A2. Push or pull practice depending on goals and previous training in the week. 

+

4 sets

5 Front Squats (from ground) @ moderate weight (not light weight -moderate! )

rest 10 sec

10 wall balls

rest 10 sec

20 Air Squats – as fast as possible

rest 2 min