12.5.16

Warm-Up: 
DeFranco's Agile 8 and Simple 6
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NOTE: TODAY HAS A 25 MINUTE TIME LIMIT ON EACH MAIN LIFT (IE SQUAT, BENCH ETC)

  1. Squat: work up from an empty bar to a "9" on a 1-10 scale.  This means you should feel like you have only one rep left in the tank  
  2. Take about 10% off of that weight.  Take 10 minutes and do as many sets of 2 as possible, resting as needed.  These should also feel like a "9".  When they get to feel like a "10", stop. Or if your 25 minutes runs out, stop.  
  3. Bench and Row- Repeat step 1 and 2.
  4. 3x: 
    10 Wide grip curl
    15 Ab Wheel Rollouts
  5. Your choice: 
    A. 22 Minutes: 
    15 Seconds KB Snatch
    15 Seconds Rest
    B. 22 Minutes on a soccer field.  Run the length, slow jog back, continuous.  
Posted on December 5, 2016 .