WarmUp
    Run or Row 600m
    3 Rounds
      10 PushUp
      10 SupineRuw
      10 Lunge
  1) BenchPress
       ** Base the percentages from 90% of your 1RM
       Set 1 70% x 3 reps
       Set 2 80% x 3 reps
       Set 3 90% x 3++ reps
  2) AMRAP15
       6 HangPowerClean 95/65#
       6 PushPress 95/65#
       6 FrontRacked Lunge 95/65#
       Run 200m
  Cool
    On Coach
Excuse our dust folks as we make improvements on the building. You guys rocks!
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s