Monday 12.30.13

Essentials:
A. In 5 sets or less build up to a heavy but fast Goblet Squat for 5 reps. This is not maximal. (7min time cap)
B. Romanian deadlift to knee@41×1; 8-12 OT 3min for 15min
C. DB Walking Lunges; 10-12 OT 3min for 12min
+
10min Z1 cool down row or run

Fitness:
A. In 5 sets or less build up to a heavy but fast Back Squat. This is not maximal. (7min time cap)
B. deadlift @41×1; 4-5 OT 3min for 15min
C. Single leg DB Step Ups; 10-12 OT 3min for 12min
+
10min Z1 cool down row or run

Performance:
A. In 5 sets or less build up to a heavy but fast pausing Front Squat(3sec). This is not maximal. (7min time cap)
B. Clean grip deficit deadlift (2-3″ platform) @41×1; 4-5 OT 3min for 15min
C. Single leg DB rdl; 10-12 OT 3min for 12min
+
Extra after class is done:
C. Seated single arm neutral grip DB bench press; 12-15×4; rest 1 min bw arms

Airdyne 20 min z1

One comment on “Monday 12.30.13

  1. Chris Fischer on

    P:
    A.265
    B.275/305/305/315/325
    C.single arm and single leg 70lbs
    +
    Extra. 55lbs and Rowing Bowling

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