11/30/16

29
Nov

11/30/16

Wednesday

Lift
Life & Fitness

Every 3 minutes, for 18 minutes (6 sets):
Pause Front Squat x 3 reps (2 second hold at the bottom)

Build to today’s heaviest triple at the prescribed tempo – 3 second descent,
2 second hold in the bottom, explode up,
then 1 second pause before beginning the next rep.

Metcon
Life
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
20 Kettlebell Swings
40 Air Squats

Fitness
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (32/24 kg)
50 Air Squats

Accessory
Strict press 5-3-1+ (75%, 85%, 95%)
Leaning one arm lateral raises 3 x 10
ab roller 3 x 10

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