Training week 17Jan-20Jan12

Enjoy MLK day.   

Monday-    Rest or 5k.   Viewers choice.  

I may try to get the 5k in before the rain.

Tuesday-    Back Squat   3-3-3  then 50% BW.  OHS as many reps as possible.

METCON
10RFT
15   135# DL
15   Push ups

Wednesday-   Press  (Bench Or Strict)   3-3-3  THEN Max set of pull ups
                                           (1 attempt no repeats, when you let go your done)

METCON
Tabata This  (8 intervals 20s work, 10s rest)
-Row (count calories)
rest 1min
-squat
 rest 1 min
- pull up
rst 1min
- push up,
 rest 1 min
- sit up.  

Take your lowest score in the 8 intervals for each exercise..

Thursday-   Deadlift  3-3-3   THEN max burpees in 1 min

METCON-     Christine
3RFT
500M row
12 BW Deadlift
21 20" box jump

MER holds the record on this one, i'm not close.  I"m talking the time it takes to run 400M off.  That is a lot of time to make up.....




Friday-   Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders