10/11/16

10
Oct

10/11/16

Lift
Life
Front Squat
Every 2 minutes for 14 minutes:
8,6,4,2,1,1,1( time to find a heavy single)

Fitness
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

Metcon
Life & Fitness
3-5 sets for max reps of:
30 seconds of Ring Dips or Box dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating KB or DB Snatch
Rest 90 seconds

Accessory
superset x 3 rest 90 sec.
hammer curls x 10 reps
ab wheel roll outs x 10 reps

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