Thursday, 1/19/12

Warm-Up:
3 Rounds:
7 Ring Dips
7 Strict Pull-ups
7 OH Squats

Dynamic Warm-Up/Burg WU

Out of breath from all that yelling...

Beginner Strength:
Press: 2 x 5, 1 x 5+
Squat: 2 x 5, 1 x 5+

Int/Advanced Strength:
ME Bench: 1, 1, 1, 1, 1 (all at/above 90%)
*If your chest is still very sore, you can max on press instead
DB Rollbacks: 4 x 8-10
-------------------------------------------------
Strength Bias (no metcon):
Pendlay Rows: 4 x 6-8 (video demo HERE)
A1. Band Tricep Pressdowns: 4 x 8-10
A2. DB Lateral Raises: 4 x 8-10
Sprint Pyramid:
200m, 400m, 800m, 400m, 200m
*Rest 1/2 your completion time between
------------------------------------------------

MetCon:
For Time:
40m Farmer's Walk AHAP
4 Rounds:
Run 400m
12 Strict Ring Rows
Then,
40m Farmer's Walk AHAP