Call Us: 315-489-7445 | MyZone Member Login

Saturday February 16th, 2013

 

Strength

Make up Strength day for whatever you missed this week.

Choices:

A) DeadLift 5@75%,5@80%, A.M.R.A.P.@85%

B) Hang Squat Snatch 3@63% 3@70% 3@77% 1@85% 1@93% 1@100-101%

A1) Strict Press  5@70%, 5@75%,5@80%, A.M.R.A.P.@85% Rest 2:00

A2) Bent over BB Rows 4 x 8-10 Reps; Rest 2:00 Minutes; Increase load each set

A) OHS 5@75%,5@80%, A.M.R.A.P.@85%

B) Back Squat 5@75%,5@80%, A.M.R.A.P.@85%

 

Movement Prep:

METCON

For Time:

  • Run 400 Meters
  • 100 Double Unders (sub 30 stick jumps-over and back =1) 
  • 50 Wall Balls 20”/14” (Unbroken)
  • 25 Toes to Bar (sub 35 ABMAT)
  • Row 500 Meters

 

Leave a Reply

*

captcha

Please enter the CAPTCHA text