12/12/16

Monday

Lift
A.
Life
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Front Squat

Fitness
Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

B.
Life & Fitness
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

Metcon

Life
Three rounds for time of:
Row 500 M
21 KB swings
12 Ring Rows

Fitness
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Accessory

Bench Press 5 @ 65%, 5 @ 75%, 5 @ 85%( +5 lbs to week 1)
Incline Flyes 4 x 8-10
GHD 25 reps