November 15, 2013

Here is our very own  Coach Andrew Fitzgerald who has provided coaching, expertise, knowledge and programming for LCI Fitness Center doing what he does best.  Andrew is a grassroots athlete who trains out of his garage and proves that if there is a will, then there is a way.  If you desire and pursue a goal at all costs, you will achieve.  Watch Andrew squat 500 raw and do a little bench pressing.  Thanks for all you have done for us Andrew.  We salute you.


Wave Ladders by Christian Thibaudeau
A. Press
Wave 1
1x3@ 85%
1x2@ 88%
1x1@ 92%
Wave 2
1x3@ 85+ 20lbs
1x2@ 88+ 20 lbs
1x1@ 92+ 20 lbs
Wave 3
1x3@ 85+ 30 lbs
1x2@ 88+30 lbs
1x1@ 92+30 lbs
B. 4 Rounds for Time
2 Hallway Runs w Med Ball (20/16)
6 Jerks (Push or Split) (135/95)
12 DB Snatches Per Arm (60/30)

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