01/23/17

23
Jan

01/23/17

Monday

Lift
“Fitness”
Every 4 minutes, for 20 minutes (5 sets):
Clean x 1.1.1.1 (rest 10 seconds between singles) (increase weight each set)
Rest 30 seconds
Fitness: Strict Handstand Push-Ups x max reps

“Life”
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Deadlift x 6-8 reps @ 30X1
Minute 2 – L-Seated DB Press x 6-8 reps @ 20X1
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5010

Metcon

Three rounds for time of:
“Fitness”
15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)

“Life”
Three rounds for time of:
Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats

Use the same kettlebell for both movements.

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