Dec 8 - 26, 2014

Here is the programming that will take us into the Christmas break.  I will have the next program up during the break some time but accommodations for fitness area you weill be using will be up to the individual as I am unable to program for facilities that are not at LCI based on the variety of equipment and spaces of facilities chosen.

As always, here is the google doc link to the program below.  Please follow the program for 3-4 weeks
https://drive.google.com/file/d/0B6DRvScrz3vPQzBGTWFWZ0lnVTA/view?usp=sharing

DAY 1
A. Hang High Pull 6 x 2 Heavy (15 Minutes to find weight)
B. Box Squat 5 x 5
Met con
AMRAP 15 Minutes
5 Pull Ups
7 Push Ups
9 Squats

DAY 2
A. Incline Bench Press 5 x 5
B. Push Press 5 x 5 & 1 X amrap @ 75% of heaviest 5 rep weight
75% x Heaviest 5 weight = ______________
Met con
1000 m row
Rest same amount of time as 1000m row duration
1000 m row
Penalty: 50 extra meters rowing for every second +/- 1st row time

DAY 3
A. Squat 5 x 6,5,4,3,3
B. Snatch Balance 5 x 8 (tech based – Low load)
Met con
5 Rounds For Time
10 Front Squats
20 Barbell Sit Unders

Day 4
A. Reverse Grip Bench Press 5 x 5
B. Ab Wheel Roll Outs 5 x 15
C. Extended Plank for Time 2 x FAIL
D. Banded Pistol Squat 4 x Fail (Max 10 per leg)
F. Dead Bugs 4 x 8-10/side
20 minutes myofascial release, foam rolling and stretching

Day 5
A. Deadlift 5 x 5 & 1 X amrap @ 75% of heaviest 5 rep weight
75% x Heaviest 5 weight = ______________
Met con
For Time
Complete in any order and any rep scheme
200 Single skips
50 Ring Rows
50 Burpees
50 Walking Lunges
50 DB Swings
50 Wall Ball Shots

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