Tuesday 10-3-17

WARM UP
3X 10
20-40 DU/SU
Windmill plank L/R
Ring Row
Arch rock W/PVC
Hallow rock W/PVC
Banded shoulder pressL/R
HS Hold 20 Sec
Couch Stretch 20-30 sec each leg

STRENGTH
4 SETS OF 1 Complex
1 Complex =2 STRICT PRESS + 3 PUSH PRESS
@50-55 % of Clean and Jerk
*each week target an increase 5LB women 10LB Men.

 

WOD

AMRAP 12 minutes
5 Strict Weighted Pull Ups 53/35#
10 Strict HSPU
30 DU (90 SU)
*To scale this, lower the weight or do no weight for the strict pull ups and then scale to kipping hspu or further to regular push ups. Shoot for 6-8 rounds!

SEND ME YOUR FAVORITE PALEO DISH.

October week 1

simple and easy if you like artichoke chicken and bell peppers this is a must to try.  I substituted klamata olives for black olives.

GREEK CHICKEN

 

 

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