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Saturday 11/15/14

14
Nov

Saturday 11/15/14

8AM BARBELL CLUB

A) Back squats

3 sets of 8 reps @ 75%

 

B) 2-Position clean (Floor and hip)

4 sets of 1 rep (4 heavy sets)

 

C) Clean pull-down

4 sets of 3 reps (6 seconds on the way down)

 

 

MET CON

Teams of 2

For total reps:

4 minute AMRAP of:

Partner 1: 10 Wall balls 20/14#

Partner 2: 10 Calorie row

Alternate after every 10 reps.

 

4 minute AMRAP of:

Partner 1: Run 200 meters

Partner 2: Max burpees

Alternate after every 200 meters.

 

4 minute AMRAP of:

Partner 1: 10 Knees-to-elbows

Partner 2: Front-rack hold 135/95#

Alternate after every 10 reps.

 

4 minute AMRAP of:

Partner 1: 10 Box jumps 24″/20″

Partner 2: 10 Hip extensions

Alternate after every 10 reps.

 

 

 

 

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