10/06/16

5
Oct

10/06/16

Thursday

Lift

Life
Back Squat
Every 2:30 minutes for 10 minutes 8 reps

Fitness
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85% Rest 2 minutes between sets.

Metcon

Life
Every minute, on the minute, for 15 minutes:
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 Strict Pull-Ups

Fitness
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute… finishing at 45 seconds)

Accessory

Leg up crunches: 1 sets of 100 reps
Laying Alternate Heel Touch: 3 sets of 25 on each side Cross Crunch: 2 sets of 15 reps each side
Straight Leg Kick-ups: 1 set of 15 reps
Reverse Crunch: 4 sets 15 reps

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