7/6/2016

 In Blog, Workout of the Day

“There’s no secret formula. I lift heavy, work hard, and aim to be the best.” – Ronnie Coleman, eight-time Mr. Olympia

Wednesday

Skill

  1. Push press
    1. 1 at 70%
    2. 1 at 78%
    3. 3 x 4 sets at 83%
    4. 3-8 at 83%

 

Athlete

  1. For time:
    1. Run 400m
    2. 15 russian kb swings at 55/44
    3. 12 pullups
      1. Rest 2 min x 4 sets

Fitness

  1. For time:
    1. Run 400m
    2. 15 russian kb swings at 44/35
    3. 12 ring rows
      1. Rest 2 min x 4 sets

the calm before the storm… Mondays fourth of July workout Partner “lumberjack 20”

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