Tuesday, March 27, 2012


WEEK 1: Day: 2

DE Lower Body:
Speed Squats @40% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Back Extensions: 3×15-20 (#)

MetCon:
3 Rounds for Time:

400 Meter Run
10 Dumbbell Cleans 35/25#
10 GHD Situps

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Post WOD:
Biceps Exercise of Choice: 3×8-12

Thursday, January 12, 2012


DE Upper Body:
Speed Bench @40% of 1RM (With Minibands Double Wrapped): 9 sets of 3

Assistance:
A1: Incline Dumbbell Press: 3×8-12 (#)
A2: Seated Cable Rows: 3×8-12 (#)
A3: Triceps Pushdowns: 3×8-12 (#)

MetCon:
3 Rounds of:

500 Meter Row
20 GHD Situps

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