Monday, January 10

This Week:

Whole Life Challenge (link at bottom of email): Starts Saturday
Roller-skating party! Saturday, leave PF at 12p if you want to go!
Next Mon, 1/17, River Arts clean-up for MLK Holiday. 10:30a

Monday:

Skill: Jump Rope Practice

Strength:

Push Jerk 3-3-3-10-10-10

Rest as needed between sets.

Set 1: 60-65% 1RM

Set 2: 65-70% 1RM

Set 3: 70-75% 1RM

Set 4: 70+% 1RM

Set 5: 70+% 1RM

Set 6: 70+% 1RM

Build to the heaviest set of 10 possible.

WOD:

For 3 cycles: In 3 mins do:

25/18 Assault Bike Calories

then in the remaining time,

AMRAP of:

12 Dumbbell Push Press, 50/35 lbs

12 Dumbbell Bench Press, 50/35 lbs

Rest 3 mins between each cycle.

For each cycle continue the AMRAP.

Pick up where you leave off each cycle.