01/11/17

10
Jan

01/11/17

Wednesday

Lift
Life

Every 3 minutes for 18 minutes do:(6 sets)
Deadlift x 3 reps
* find todays heavy triple.

Fitness
Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or
low-ring muscle-up progressions.

Metcon
Life
Three rounds for time of:
20/15 Calories of Assault Bike (or 400 Meter Run)
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Fitness
Three rounds for time of:
20/15 Calories of Assault Bike (or 400 Meter Run)
15 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

Accessory
strict Press 65%/5, 75/5, 85/5 0r +5 lbs from previous week
Delt Raises 3 x 10
GHD sit upsx 30 reps total

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