Monday, January 13th, 2014
TCF's Winter 2014 Nutrition Challenge begins this Wednesdsay! You in? Attend the information session tonight at 7:30pm to learn all the details. And if you haven't done so already, please contact Kimberly by noon on Tuesday to officially sign up.
Workout of the Day
Deadlift - 5 x 3 @ 85% 1 RM from 1/3/14. Be safe, reduce the weight if necassary. If you don't have a 1 RM, find it.
Press - 1 x 20 - 5 lbs heavier than Friday, unless you didn't make all 20. Use 5 lbs less than you did on Friday if you completed less than 15 before you started push presses. If you haven't done this yet, start with 60% 1RM.
3 Rounds of:
AMRAP in 2 minutes (WIDE OPEN):
6 Thrusters (115, 75)
6 (Total) Lateral Over-the-bar Burpees
6 Toes to Bar
Rest 4 minutes between rounds.
I can't emphasize enough that you should hold nothing back on the AMRAPs. Post loads and rounds for each of the 3 AMRAP rounds.
QUOTE:"Your genetics load the gun. Your lifestyle pulls the trigger." - Mehmet Oz