3/21/2019

Rest Day!!

Open Gym Sessions @ 5.30-7, 11.30-12.30, 5-7

8rds
Run or Row 300m
Rest 1 min

Trevor Belline
3/20/2019

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Deadlifts
Metabolic
5-5-5-5-5-5 @60,60,65,65,65,65 1st rep 3 sec raise
Aggressive
3-3-3-3-3-3@60,70,70,70,75,75-80
Structural
8 sets of 3 - 1 half rep to knee + 1 rep

Alt w
Weighted / Stict PU 10-5 reps

3-4 rds
Snatch Hi Shrug 8reps @70+
12 Split Squats each leg
15 Reverse Leg Raises
20 Sec on Bike M.E.

or

Oly Option
Power Snatch
3-3-3-3-3-3@60,65,70,70,75,75
Power Clean + Jerk
3-3-3-3-3-3@60,65,70,70,75,75

Trevor Belline
3/19/2019

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

30 sec of Thrusters

Rest 30
1 min of
5 Thrusters
7 HPC 

Rest 1 min
90 sec of
20 Thrusters
20 HPC
Bike w time left

Rest 3.30

Repeat

Rest 4.30

30 Sec of WB
Rest 30
30 Sec of WB
Rest 30
30 sec of RKB
Rest 30
30 Sec of RKB


Rest 1.30
20 WB
20 RKB
Bike w time left

Optional Cooldown
ROM Wod, or 15 min convo Cardio

Trevor Belline