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

2/3/16

 

 

 

 

 

 

Fitness

A.

Three sets of:

Deadlift x 6-8 reps

Rest 60 seconds

Wall Climbs x 3-5 reps

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B.

In teams of two, partners alternate rounds to complete five each of:

Dumbbell Ground to Overhead x 5 reps

100 Meter Run
Performance

A.

We’ve completed 1 cycle of the Wendler Lift System. If in January, you completed all sets (5-5-5+, 3-3-3+ and 5-3-1+, you may continue on, otherwise, work your missed sets before moving on.

A. Deadlift
Add 10# to your 1RM, take 90% of that number, then complete the following sets:
5@65%
5@75%
5+@85%

Between sets, perform 12-15 HSPU (consecutive or accumulated)

B.

In teams of two, partners alternate rounds to complete five each of:

155/105 lbs Hang Power Cleans x 5 reps

100 Meter Run

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