Friday, November 15, 2013

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)