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

2/18/16

Fitness

A.

Three sets of:

Dumbbell or Barbell Push Press x 6-8 reps

Rest 45 seconds

Single Leg Hip Bridge x 8-10 reps each leg

Rest 45 seconds

Partnered Leg Tosses x 15-20 reps

Rest 45 seconds

B.

Every minute, on the minute for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 8 Tall Box Jumps

(you pick the height – jump up and step down)

Performance
We are in the 2nd cycle of Wendler If you have completed sets 5-5-5+, complete the following, otherwise, you must make up what you have missed.

A.
Overhead Press
3@70%

3@80%

3+@90%

Then, Every 2 minutes, for 8 minutes (4 sets):

Push Press x 3 reps

Goal is to establish today’s 3-RM.

B.

Every minute, on the minute, for 16 minutes:

Even minutes – 10 Burpees

Odd minutes – 5 Power Cleans

(use the heaviest weight you believe you can successfully handle – note weight used)

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