WEDNESDAY
Hang in there Don!
Let’s hope that’s the last the of snow! If you are still in the Nutrition Challenge, I need your weight and measurements by today. Get in and get it done please!!
Tonight is another gathering to watch Dom on Survivor at Napper Tandys. This will be held in the back room. You can order food and drinks and relax and watch another episode and keep up with what’s been going on with Dom in Fiji. The show airs from 8 – 9. I believe you can arrive around 7:30.
STRENGTH
Push Press
After 3 warm up sets you have a choice to do 5 sets of 3 of same weight or a progression
5 Sets of 3
METCON
OPEN & PERFORMANCE
“Waterworks”
For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80)
40 Kettlebell Swings (53/35)
50/35 Calorie Row
FITNESS
“Waterworks”
For Time:
50/35 Calorie Row
40 Kettlebell Swings (35/26)
30 Push Press (75/55)
40 Kettlebell Swings (35/26)
50/35 Calorie Row
WEIGHTLIFTING/OLY
1.Snatch balance 3,3,2,2,1,1,1
2 .Clean and jerk 4 x 3 light weight. Work on technique
3. Snatch deadlift + shrug (3 + 3) x 4 @ 95% of best snatch