Well…
Some Of You “Earned Your Bird”…
One Of You “Burned Your Bird”…
One Of You Practiced What You Hate During The Saturday Sweat Sesh…
Or… Hey… Maybe You Did Your Own WorkOut…
Did You?!?!
Or Did You Sit Back & Enjoy The Holidays?!?!
Ain’t No Shame In Yo Game!!!
But… Hopeully All That Delicious Food/Drinks Made You Stronger…
Because… Now…
For The Next 3 Days…
It’s…
“Lift Your Bird”!!!
Re-Testing Your 1 Rep Max…
OverHead Squat On Monday…
Split Jerk On Tuesday…
And Sumo DeadLift On Wednesday…
Thursday… Tactial Thursday 189… Throw On That Vest…
And For The Next Few Fridays… Get Ready To Bench Press…
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ALRIGHT… HERE WE GO!!!
MetCon…
***All BarBell Squats & Behind The Neck Presses… Rx’d: M-45lbs/F-35lbs…***
For Time…
36 Air Squats
24 AbMat Sit Ups
12 Behind The Neck Strict Presses
————————————————–
24 Back Squats
12 AbMat Sit Ups
6 Behind The Neck Push Presses
————————————————–
12 Front Squats
6 AbMat Sit Ups
3 Behind The Neck Push Jerks
————————————————–
6 OverHead Squats
3 AbMat Sit Ups
1 Behind The Neck Split Jerk…TIME!!!
————————————————————–
Strength…
Time Caps Are As Follows…
8:55AM… 12:55PM… 5:25PM… 6:25PM… 7:25PM…
1 Rep Max OverHead Squat
You Drop It… You Clean It…
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 