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01DEC15

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[quote] WORKOUT OF THE DAY [/quote]

[intro] WEIGHTLIFTING/SKILL[/intro]

A)
Muscle Clean
– build to 1RM
B)
Every 90s for 6 Sets:
5 Hang Power Cleans
(you choose weight, build if possible)
12 Wall Balls 20/14

[intro] METCON[/intro]

3 Rounds For Time:
18 Burpees
24 Walking Lunges
– front rack w/axle bar
-115/80
30 Alternating Dbell Snatches 40/25

[intro] AEROBIC DEVELOPMENT[/intro]

Row :
– 5 X 500 meters
– at 2k goal pace(3-5 seconds per 500m faster than 2k time trial)
– 90 second recovery between reps.

MIDLINE

3 x 1:30 Chinese plank ( chest facing down) +35lbs on small of back
3 x 1:30 Chinese plank ( chest facing up) + 35 on hip
** remember to have a strong posterior tilt

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