Thursday, December 7th

Why You Should Eat More and Train Less This Christmas- Breaking Muscle

A) 3 sets of:
Deadlift x 6-8 reps 
Rest 45 seconds
Push-Ups x 10-15 reps
Rest 45 seconds
Dumbbell Reverse Lunge x 10 reps each leg
Rest 45 seconds

B) 8 Rounds of :20 On / :10 Off:
American Swings (53/35)
Bike
Sit-Ups
Shuttle Sprints

Perform all rounds of Swings before moving to the bike and so one. Shuttle sprint is from the far side of the rig to the garage door and back. 

A) 5 sets of:
Deadlift x 3 reps
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM

rest 2 minutes between sets 1-3 and 3 minutes for sets 3-5 

B) 8 Rounds of :20 On / :10 Off:
American Swings (53/35)
Bike
Sit-Ups
Shuttle Sprints

Perform all rounds of Swings before moving to the bike and so one. Shuttle sprint is from the far side of the rig to the garage door and back. 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531