Week of 5.4.15

NEW FORMAT:

Fat loss program participants should be lifting heavy one day a week as we shift the focus of your programming to more and more conditioning as spring/summer progresses

Day 1:
Back Squat, Bench Press and Pendlay Row- carefully work up to new 2-rep max for each! 

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Day 2: 

  1. 10 Minutes:
    15 Seconds KB Snatch
    15 Seconds Rest
  2. 20 Minute Run

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Day 3: 

  1. 3x
    200m Sprint
    20 Goblet Squat
    20 KB Swing
  2. 5x
    100m Sprint
    25 Air Squats

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Day 4: KB Circuit- 12 Minutes AMRAP.  Do not stop!

10 KB Swing
10 KB snatch- left arm
10 KB Snatch- right arm
10 Push Press-left arm
10 Push Press- right arm
10 Goblet Squat

Later: Long walk, conversational pace.  
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Posted on May 3, 2015 .