10/26/16

25
Oct

10/26/16

Wednesday

Lift
Life
Back Squat
*Set 1- 8 reps
*Set 2- 6 reps
*Set 3- 4 reps
*Set 4- 2 reps
*Set 5- 1 reps
*Set 6- 1 reps
*Rest 2 minutes between sets.
*life going for a heavy single or 1RM

Fitness
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

Metcon
Life & Fitness
For time:
Row 1000 Meters or row 750 m

immediately followed by…

Five rounds of:(3-4 Life)
8 Ring Dips or 8 box dips
10 Toes to Bar or 10 v-ups
12 Box Jump-Overs or step ups

immediately followed by…

Run 800 Meters or run 400m

Accessory
barbell curls 2 x 10 res moderate wt.
Db Inside Curls: 2 sets of 10 reps moderately wt.

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