FRIDAY

11/30/18: FRIDAY

Warm Up/ Fitness: 15 minutes

complete the below every 1.5 minutes. remaining time of 1.5 minutes is recovery.

10 rounds

treadmill sprint: TURN OFF!!! 10 seconds: Incline: 4.0

hindu push up: 10 reps

kettle 2 hand swing (heavier than last week, less reps): 10 reps

Work: 15 minutes

use first 5 rounds (NOT on the minute) to get to work weight!!!

complete required reps every minute for 10 minutes. remaining time is recovery

Barbell snatch: 1 - 2 reps (depending on how first rep feels): 50 - 60% of max

Double kettle hard clean (each rep from floor): 3 reps: 60 - 70% of max

Work: 10 minutes: Assistance/ Fitness

complete required reps every minute for 10 minutes. remaining time is recovery

body weight jump squat (hands behind head): 5 reps

pull: 6 reps

double kettle push press: 7 reps

Work: Assistance: Arms (maybe 15 minutes???)

3 sets on ALL

super set each pairing: 10 reps on 1st exercise/ 20 reps on 2nd

triceps: cable push downs/ dumbbell kick backs

biceps: close grip barbell curl/ seated dumbbell curl (strict)

fore arms: barbell wrist curl/ reverse dumbbell wrist curl