Thursday, 12/29/11

New Strength Program:
Beginner strength is the same. Int/advanced strength will have 2 options: Strength Bias or Conditioning Bias.

For the strength bias, you will do the full strength workout, but will not do the metcons on the max days.

For the conditioning bias, you will only do the first couple strength exercises as noted, and will skip the rest and do the metcon on max days.




Warm-Up:
3 Rounds:

Liz getting her swing on

3-5 HSPU's
7 Strict Pull-ups
30 DU's

Dynamic Warm-Up/Burg WU

Beginner Strength:
Bench: 2 x 5, 1 x 5+ (max reps)
Squat: 2 x 5, 1 x 5+ (max reps)

Int/Advanced Strength:
ME Push-Press: 1, 1, 1, 1, 1 (all at or above 90%)
Strict Pull-ups (weighted): 3 x 8-10
------------------------------------
Strength Bias ONLY (don't do the metcon):
JM Press: 3 x 8-10 (elbows pointed at feet, lower halfway to throat/shoulder area)
Bent-over dumbbell lateral raise: 3 x 10-12
Band tricep pressdowns: 3 x 10-12

MetCon:
5 RFT of:
20m Prowler Push 90/60#
--Hi handles out, low handles back
40m Farmers Walk 130/80#