1/18- Deads and Metabolic

Warm up-
2 rounds of
20 jumping jacks
10 body weight squats
10 push ups
10 clean & press w/empty Oly bar

Strength work-

1) Hex bar deads- warm up sets- 5 X 140, 190
8 X 210, 230, 260, 260, 260


Metabolic work- No rest between exercises, minimal rest between sets
4 rounds of-

2a) DB step ups- 10 X 60 each leg
2b) swiss ball push up/pike- 10

3a) Clean & press- 5, 6, 6, 6 X 100
3b) Med ball slams- 12 X 20 lb ball

Aerdyne intervals- 2' easy, then 30" hard, 30" easy X 6, 3' easy.

Notes-    Time- 1'15"   Hitting a nice groove now and making progress.