1/21/2019

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

12 min AMRP
5 Strict PU
10 1 arm DB Jerk 50/35
15 Uneven Squats

rest 5
10 min AMRP
Row 2000
5 Back Squats @60
20 T2B/ Raises

Rest 5
8 min AMRP
50/38 Cals on bike
150 DU

Trevor Belline
1/20/2019

Sessions @ 8,12.30

Anaerobic Option:
8 DB Snatch 70/50 100/70
25/20Cals on Bike
Rest 7 mins

10 HSPU/ DEF 5
PC 185/135
10 HSPU / Def
10 PC
Rest 7

90 sec AMRP
7 C2B
5 OH Burpees

Rest 15
Repeat all  

Aerobic Option
4rds
Row 500
1 min hold Front Rack A135/95,B)115/75, C)95/55
Row 500
Deadlift Hold A)225/155, B)185/135, C)155/105

Trevor Belline
1/19/2019

Sessions @ 7,8,9,10

Don’t forget to shop for your lean protein this weekend! Next weeks challenge is to begin the week with a minimum of 5 servings of 3 different sources of lean protein (3-1 Protein to Fat Ratio).

Its just one week! Try it!

Back Squat
Aggressive
5-5-5-5-5-5-3@65,70,75,80,77,84,87 
Metabolic
7 sets of 5 @ 65-70 1st two reps @ 2112, then 2012 
Structural
5 sets of 8, split temp @ 2112/2012

Alt reps w Single Arm DB Push Press AHAP from 3-8 reps

Team
15 min AMRP
Bike 20 Cals
20 Thrusters
20 RKB 70/55 100/70
20 Med Ball Situps / Med Ball GHD's

Trevor Belline