12/30/16

29
Dec

12/30/16

Friday

Lift
Life
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds

Fitness
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk

Metcon
Life
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
30 Air Squats

Fitness
For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters

Accessory

Deadlift 40% x 5 @ 50% x 5 @ 60% x 5 (or +5 lbs to previous week)
1 arm DB rows 3 x 8-10
Barbell side bends 3 x 10 reps

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