12/26/16

26
Dec

12/26/16

Monday

Lift
Life
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds

Fitness
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings –
muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Metcon
Life
Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run

Fitness
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

Accessory
Week 8
Bench Press 40% x 5 @ 50% x 5 @ 60% x 5 (or +5 lbs to previous week)
Incline Bench 3 x 8-10
GHD 30 reps

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