September 26th, 2016
Manic Monday!
Hope you all had a great weekend! The group that worked out Saturday morning looked awesome. Everyone come in this week ready to put some work in! 🙂
#MondayMotivation
Fitness:
A. Back Squat 4 x 8 @ 32×1 rest 2-3min “Build”
+
4 sets
7 Z press @ 3010
12 Plate Raises
Sled push (fast and light)
rest as needed b/n exercises and sets
+
4 sets
12/8 Cals AB
7/5 Burpee Broad Jumps
rest 2 min
**You may sub a fast sled push if the wait is too long
+
Cool Down
Competition:
A. Snatch Technique 1st Pull the bar will not go above your head today-10-12 mins
B. Back Squat 4 x 8 @ 32×1 rest 3 min “HWFLW” Across all sets
+
14 min AMRAP
100 DU’s (Buy in) or 40/30 cal Row
Then,
5 PC @ 60% of 1RM
7 Bar Facing Burpee
12 WB
**The DU or Row are buy-ins. you will only do that exerice once before you start your triplet.