11/29/16

28
Nov

11/29/16

Tuesday

Lift
Life
Every 3 minutes for 24 minutes (8 sets):
KB Suitcase Deadlift x 4 reps (heavy)

Fitness
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 4 reps @ 50-60%
*Set 2 – 4 reps @ 60-65%
*Set 3 – 3 reps @ 65-70%
*Set 4 – 3 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 80-85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – Test 5-RM

Metcon
Life
For Time:
Row 1000 Meters
25 Ring Rows
25 push ups

Fitness
For time:
Row 1000 Meters
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups

Accessory
split stretches x 90 secs Right, left, middle
GHD situps- 3 x 8-10

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