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

9/17/15

Fitness

A.

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps

(stick to the tempo – 3 second descent)

Station 2 – Supine Ring Row x 8-10 reps

(get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8-10 reps

Use same loads as used on 8/31, but try to achieve two more reps in each set.

B.

Three rounds for time of:

Run 400 Meters

25 Kettlebell Swings

25 Push-Ups

Performance

A.

Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on 8/31

B.

Three rounds for time of:

Run 400 Meters

10 Deadlifts (275/185 lbs)

20 Ring Dips

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