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

2/9/16

We have a scheduling issue this week, please note all classes on Wednesday evening will be canceled.

Fitness

A.

Three sets of:

Strict Supinated-Grip Pull-Ups x 5 reps

(add weight if possible)

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds

B.

Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Presses

10 Burpee Box Jump-Overs

Performance

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

B.

Complete as many rounds and reps as possible in 8 minutes of:

10 Pull-Ups

15 Thrusters (95/65 lbs)

30 Double-Unders

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