Monday 20, December 2010

Ahhhhh, back from the dead, back to programming, back to working out.... Oh wait, the only doctor I ever take advice from now out me on a 14 day "no fing WOD" prescription - Mel I must love and trust you for this!!

So, coaches weeks are over, back to lil ol me with some advice from the coaches on the programming. Which means, especially with all our new folks were back to strength Mon-Fri with metcons, always striving to be stronger, fitter, healthier people.

Strength:
Deadlifts
5-5-5-3-2-5
2 warm up sets of 5
1 set of 5 at 60%
1 set of 3 at 80%
1 set of 2 at 90%
1 set of 5 at 100% new PR baby

Metcon:
Tabata Something Else with a Row
Pull ups
Push ups
Squats
Sit ups
Row

Classic 4 min each movement 20 sec on 10 sec off - total reps per movement, calories on the row = score