Friday, 052314

Growing the Weightlifting here in the Northeast, One night at a time!

1-2 Sessions
A. Push Press - 10RM  + 1x10@90%
B. Snatch Grip DL - 5RM + 1x5@90%
C. EMOM x 20
Odd: 3-4 Muscle Ups
Even: 3 TnG SqT Clean Thrusters ; ascending in weight 
D. Row
500m Row x 8; rest 3 min between @90% (sustainable - per athlete)
Men - shoot for 1:39-1:42  Woman- shoot for 1:50-1:53
E. Accumulate 2 min of L-Sit Holds (your choice of progression)
F. GHD Weighted Situps 4 x 15

Monday, 012714

#teamredline - Current Superstar w/ the future of our sport 

am:
A. GHD Situps 3x20
B. Accumulate 3 min of L-Sit Holds
C. Good Mornings 5x5; ascending
D.
:30 on HARD
:30 on easy
x 12-18 min on Rower

pm:
A. 10 rep - OHS - in 12 minutes
B. 21-15-9
Cal on Assault Bike
C2B Pullups
*rest between B&C
C. 
2k Row 
150Double Unders 
10 SqT Cleans @90%