12/14/16

13
Dec

12/14/16

Wednesday

Lift
Life
Every 3 minutes, for 18 minutes (6 sets):
KB suitcase Deadlifts x 5 reps

Fitness
Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

(If you did Core Class yesterday, substitute Front Squats for Deadlifts)

Metcon
Life
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells
12 V-Ups
8 L-Seated DB Presses

Fitness
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups

Accessory

strict press 5 @ 65%, 5 @ 75%, 5 @ 85%( +5 lbs to week 1)
DB 3 Way Raise (front, mid, side =1) x 5

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