Tuesday 9, December 2014

Warm up:

4x
100m sprint
3x
10 banded good morning
10 back extensions

Stability:

5x 30 second plank hold
5x30 second side plank hold

Strength:

Deadlifts
2 sets warm up
2 x 3 Warm up - but heavier
1x5 work set - heavy and fast, if it is a grinder to pick up it is too heavy

Strict pull ups - 25 total
If you know you can do 7+ then add weight

Metcon:

Ned
7 rounds for time of:
11 body-weight back squats
1,000-meter row

Adjust weight accordingly - FORM is the number 1 PRIORITY - don't care if it is a bar only just be INTENSE and true to FORM

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.