REMINDER!!!! Tomorrow (Jan. 26, 2013) class will be cancelled due to your trainers participating in the coffee trail run. For coffee trail participants today will be your rest/ active recovery day. You are running tomorrow so relax. If you have not registered yet you can register tomorrow but there will be a late fee of $10.00.
400 Meter run
3 Rounds not for time:
5 Inch worm push ups
Weighted Sit ups
3 Sets X 20 Reps
Use dumbbells or ask you partner to hold you down.
21 – 15 – 9 Reps for time of:
Box Jumps (24″ / 20″)
Hang Squat Clean (95# / 65#)
Split Jerk (95# / 65#)
*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
6 X 200 Meter
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