FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MON-FRI AM 0515 | 0600 | 0645 | 0915

    MON-THU PM 1230 | 1715 | 1800 | 1845

    FRIDAY PM1230 | 1715 | 1800 

    SATURDAY0800 | 0900

    SUNDAYCLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

Wednesday June 19 2013

By jerryNo comments yet

WED:

Warmup: as needed then 3 rounds of H2H swing x 10, KB snatch x 5/5, KB thruster 5/5

A. Power snatch, build to a heavy single in 10min.

B. 3×3 hang power sn, 3:00 rest

Strength: every 2:00 x 6 (3 rounds each)
C1: ODD min Deadlift x 5 reps (add 5-10# from 3-weeks ago),  No TnG on DEADLIFT.

C2 EVEN OHS x 5 (add 5-10# from 3-weeks ago) Always split jerk your OHS from behind the neck, even if the weight is light enough to push press.

D. Sled drag (90#) 100m, run 200m x 5 (adjust weight depending on friction of surface you are pulling on)

Comments

comments

No Comments to "Wednesday June 19 2013"

Comments

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314