01/09/17

8
Jan

01/09/17

Monday

Lift
Life
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011
Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111
Station 3 – Supine Ring Rows x 8-10 reps @ 2111

Fitness
Every 2 minutes, for 24 minutes (6 sets of each):
Station 1 – Hang Clean + Power Clean + Clean
(build to today’s heavy!)
Station 2 – Ring Dips x 10-15 reps @ 2111

Metcon

Life & Fitness

Against an 8-minute running clock, climb as high as possible through the following ladder:
3 HSPU (box/ground hspu)(seated bilateral DB presses)
3 Cleans (185/125)(155/105)(135/95)
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans….
…continuing to climb the ladder until 8 minutes is up.

Accessory
Bench Press 65%/5, 75/5, 85/5 0r +5 lbs from previous week
Incline Bench Press 3 x 10 reps
stradle stretch for 2 minutes

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