2/8/2019

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

Metabolic Option
6rds
Ev 3 mins
30 Sec on Bike
60 sec of….
Rd 1,4 Squat Cleans,
Rd 2,5 P Clean and Jerk
Rd 3,6 Sq Clean
Rest 5
Repeat

Oly Option
Clean and Jerk
1-1-1-1-1@55-65 
3-3-3-3-2-2-2@65,65,70,70,75,75,75

4-5rds
HS Walk 30 ft
3-5 Hang Snatch Hi Pull @90+
3-5 DB PP each arm AHAP

Trevor Belline
2/7/2019

Rest Day!!

Open Gym sessions : 5.30-7, 11.30-12.30, 5-7

3rds
Row 400
21 Dual KB Deads 70/55

Trevor Belline
2/6/2019

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

!!Last day to sign up for the Open Shirts! (you can still sign up for the In House…)

Phone Consult sign ups are at the gym. Take the time to grab a 30 minute time spot and lets improve things.

Benchin’ Barb
5rds
20 Pullups
30 Bench Press A)135/85, B)115/65, c)95/55
40 Situps
50 Squats
Rest 3 minutes

Oly / Gymnastic Anaerobic Option

17/13 Cals on Bike sprint
followed by 5 Snatch @ 70
Rest 4
15/11 Cals
7/5 MU
Rest 4
Repeat all @ 70-75
Repeat all again @ 73-78

Trevor Belline