Wednesday December 31, 2014

Lifestyle:

Day 3
Upper Body Pull/Lower Body Push

3 sets:
A1. Pull-ups x 12; rest 1 min
A2. Walking Lunges, Weighted x 20; rest 1 min

3 sets:
B1. Barbell Row x 8; rest 1 min
B2. Goblet Squat x 15; rest 1 min

+

4-5 sets
:30 AD/ :30 rest
:30 Burpees/ :30 rest
:30 Plank hold/ :30 rest
:30 Box Jump (or step up)/ :30 rest
:30 Waiters Walk/ :30 rest

Performance:

A. Pause Below-the-Knee Power Clean; 2, 2, 2, 1, 1, 1; rest 2 minutes

B1. TnG Deadlifts; 5 tough reps unbroken x 6 sets; rest 10 seconds
B2. Box Jump- step down; 10 reps x 6 sets; rest 3 minutes

C.

5 rounds for time:
15 Power Snatch @ 95#/65#
15 Calorie Airdyne