09/23/16

22
Sep

09/23/16

**Alamo City Barbell Club will begin holding Weightlifting classes on Tuesday 9/27/16! Classes will be held on Tuesdays and Thursdays from 5:30-7:30pm and Saturdays 8:30-10:30am. Contact Rudy Elizondo at rudy@alamocitycrossfit.com for more info or to sign up.

 

Lift

Life & Fitness

A.
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

*Goal is to either go heavier than last week, or take two extra steps per set.

B.
Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps

*Goal is to establish today’s 5-RM.

C.(Accessory)
Three sets of:

Single-Arm DB Row x 8-10 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

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