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September 29th, 2015


Strength:

Pendlay Row 5x5*

*10 reps lat pull-downs in between sets

Conditioning:

100 Calorie Air Dyne Time Trial

*Record this benchmark in your training log, as we will be repeating it in the future

Extra Credit: 3x Max Effort Plank


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January 25, 2019

Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059