8.9.16 “The Gambler”

August 09, 2016

Joanie!!!

FITNESS &LIFESTYLE

STRENGTH
In 20 Minutes
1 RM Low Bar Back Squat

“THE GAMBLER”
AMRAP 15
20 Abmat Situps
10 Deadlifts
5 Hang Cleans
L1 – (95,65)
L2 – (135,95)
L3 – (185,125)

 

EXTRA CREDIT

(below is only extra credit if you need work in these areas)

CORE
Med ball Back extensions 4×15-20 reps

ENDURANCE
Choose ONE of the following sports:
EMOM 10
Run (M-Tu-W) 150m
Row (M-Tu-W) 150m

STRENGTH
Front rack walking lunges
5 sets of 20 steps – heaviest possible

OLY
3 RM UB Power Clean

 

PERFORMANCE & SPORT

A. In 20 Minutes:
1RM Low bar Back Squat

B. Clean Grip Romanian Deads – take off a rack
5×5 reps – last set to failure

C. Front rack walking lunges
5 sets of 20 steps – heaviest possible -like 200#

D. “THE GAMBLER”
AMRAP 15
20 Abmat Situps
10 Deadlifts
5 Hang Cleans
(205, 145)

E. Extra Credit Endurance or OLY
this should be a separate session.

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