Wednesday 6/14/17

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Weightlifting

Power Clean (10 min to find heavy single)

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:00:

400m Run

15 Burpees Over Bar

Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:

400m Run

10 Burpees Over Bar

Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00:

400m Run

5 Burpees Over Bar

Max Power Cleans (185/135)

Pushup Pullup Progression

10 x 3 on PU Bar, 5 x 10 reps of pressing into bar with hands (think push back), keep movements small, no big kips, 60″ rest. Negatives: 2 (5 x 5 seconds) – can use Rings or BB or Rig – be at top of bar, and slowly lower yourself down to a count of 5. After you do 1 set take at least 1 minute break between sets.