12.14.16

Warm-Up:
DeFranco's Agile 8 and Simple 6
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  1. Squat: Warm up from an empty bar to about 70% of the 1RM you established last week.
  2. Put on a belt.  Do one all-out set of 10+.
  3. Take 10-15% off.  Do one more set.
  4. Take 10% more off, do one more set.
  5. Bench Press: Repeat steps 1-4.  Between sets do a set of 10-20 DB row per arm OR inverted  bodyweight row.  Between every set including warmup.  
  6. Race to complete, with a 5 minute time limit:
    100 Snatch with 2 KB's.  
    -REST 2 MINUTES WHEN DONE-
  7. Race to complete, with a 5 minute time limit:
    100 Clean and Press with 2 KB's.  
    -REST 2 MINUTES WHEN DONE-
  8. 5 Minutes (10 rounds):
    20 Seconds KB Front Squat
    10 Seconds Rest
    -REST 2 MINUTES WHEN DONE-
  9. 5 Minutes: for the next 5 minutes, you will do the following continuously:
    Plank, side plank left, side plank right.  As you get tired of one, move to the next, with no rest.  5 minutes continuous.
    -REST 2 MINUTES WHEN DONE-
  10. 5 Minute Run Flat-Out.  Try to beat your distance from Monday.  
Posted on December 12, 2016 .