(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

1/25/16

Fitness

A.

Three sets of:

Romanian Deadlift x 6-8 reps

Rest 60 seconds

Dumbbell or Barbell Push Press x 8-10 reps

Rest 60 seconds

Plank from Elbows x 60 seconds

B.

For max calories:

3 Minutes of Assault Bike (or Concept 2 Rowing)

Rest until the running clock reaches 4:00, and then…

For max reps:

2 Minutes of Dumbbell Thrusters

Rest until the running clock reaches 8:00, and then…

For max calories:

3 Minutes of Concept 2 Rowing (or Assault Bike)

*If you have access to both an Assault Bike and a Concept 2,
Performance

A.

Every 2 minutes, for 16 minutes (8 sets):

Halting Clean Deadlift + Hang Clean + Jerk

Build over the course of the eight sets to today’s heavy.

B. Front Squat
3@70%
3@80%
3+@90%

C.

For max calories:

3 Minutes of Assault Bike (or Concept 2 Rowing)

Rest until the running clock reaches 4:00, and then…

For max reps:

2 Minutes of Ground to Overhead (155/105 lbs)

Rest until the running clock reaches 8:00, and then…

For max calories:

3 Minutes of Rowing (or Assault Bike)

 

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