01/20/17

19
Jan

01/20/17

Friday

Lift
Life
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

Fitness
Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…

Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds

Metcon
Life
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

Fitness
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes

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