01/19/17

19
Jan

01/19/17

Thursday

Lift
Life
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

Fitness
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps

Goal is to establish today’s 5-RM.

Metcon
Life
Every minute, on the minute for 16 minutes:
Even minutes – 20 air squats
Odd minutes – 8 Tall Box Jumps
(you pick the height – jump up and step down)

Fitness
Every minute, on the minute, for 16 minutes:
Even minutes – 10 (total) alternating pistols
Odd minutes – 5 Power Cleans
(use the heaviest weight you believe you can successfully handle – note weight used)

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