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Weekly Updates 9-21-15 to 9-27-15

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Article Of The Week:

Rest days are beneficial to allow the body to heal damaged muscle tissues,

Video Of The Week:
Breathing cues before lifting: in the link below:

Nutrition Information Of The Week:
Useful information about carbohydrates:

Weekly Workouts

Wednesday

SKILL
Deadlift 5 x 3 (All at 75% new set every 2:00)

METCON
20 minute AMRAP
200m Run/250m Row
15 Kettlebell Swings - 70/53 or 53/35/26
15 Hang Power Cleans - 115/85 or 85/55
15 Bar Facing Burpees

Thursday

METCON
5 Rounds for Time
40 Double Unders/120 Singles
20 Jump Squats
10 Box Jumps

SKILL
AB WORKOUT - Coaches Choice

Friday

SKILL
Back Squat
New set every 3:00
6@70%
6@80%
3@90%
2@95%

METCON
4 Rounds for Time
30'ft Handstand Walk or 30 Shoulder Touches
20 Hand Release Push Ups
10 Toes to Bar/Knees to Elbow
REST 1:00 minute after each Round

Saturday

METCON
50 Double Unders (100 Singles)
25 Wallballs
10 Hang Power Cleans 135/95
5 Box Jumps 30/24

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