10/07/16

6
Oct

10/07/16

Friday

Aldo

HAPPY BIRTHDAY TO MY SON ALDO! One of three reasons I wake up everyday and work so hard so he can have his bean and cheese tacos!

 

Lift

Life
Every 2 minutes for 12 minutes(6 sets) do:
3 position snatch (below knee, above knee, hip)

Fitness
With a Running Clock (0:00-12:00)…
Minute 1 – 3 Squat Snatches @ 70%
Minute 2 – 2 Squat Snatches @ 73%
Minute 3 – 1 Squat Snatch @ 76%
Minute 4 – Rest
Minute 5 – 3 Squat Snatches @ 72%
Minute 6 – 2 Squat Snatches @ 75%
Minute 7 – 1 Squat Snatch @ 78%
Minute 8 – Rest
Minute 9 – 3 Squat Snatches @ 74%
Minute 10 – 2 Squat Snatches @ 77%
Minute 11 – 1 Squat Snatch @ 80%

Metcon

In a 5:00 Window…
600 Meter Run
1 Round of 5 Pull-Ups, 10 Pushups, 15 Air Squats
Time remaining, AMRAP Power Clean and Jerks (135/95) Rest 5:00
In a 5:00 Window…
400 Meter Run
2 Rounds of 5 Pull-Ups, 10 Pushups, 15 Air Squats
Time remaining, AMRAP Power Clean and Jerks (155/105) Rest 5:00
In a 5:00 Window…
Friday
200 Meter Run
3 Rounds of 5 Pull-Ups, 10 Pushups, 15 Air Squats
Time remaining, AMRAP Power Clean and Jerks (185/135)

Accessory

DB Arnold Presses 3 x 10
DB Reverse Shoulder Press: 1 sets of 12 reps moderate wt.
DB One Arm Leaning Lateral Raise: 3 sets of 10 reps ea. side (no more than 35 Lbs)

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