January 14, 2015 admin

01/14/15

1. 4 Sets:

:30 Bike
:30 Rest 
:30 KB Swing
:30 Rest
:30 Push Up (Break in the FLR position)
:30 Rest
:30 T2B (Break hanging from the bar)
:30 Rest
:30 Double Unders
:30 Rest
:30 Row
:30 Rest

Notes: Goal is consistent movement the entire day.


Competitor’s Program

1a. 3×5-6 DB Bench Press, 21X1, rest :60
1b. 3×5-6 Strict Wtd Pull Up, 21X0, rest :90

2. 2x Through the following

5mins @ 85%:
10 Row Calories
8 Burpees
6 Box Jumps 30/24″

Rest 3mins

5mins @ 85%:
12 T2B
12 Push Jerks 135/95
12 Goblet Squats 24/16

Rest 3mins

 

Better late than never….Congratulations to our January Athlete of the Month: Bill Kregel.


“The secret of getting ahead is getting started.” – Mark Twain

Improving Thoracic Spine Mobility

Leave a Reply

Your email address will not be published. Required fields are marked *