(703) 266-0118 jamieb@thenzone.com

February 20, 2018

Strength: Box Squat – 5×5 (widen base out and pause on box) (box right at parallel) 70% of back squat and progress as necessary Metcon: 3 Rounds 1 Lap 20 AB Mat Sit-Ups 30 KB Swings (53/35) Core / Accessory: Back Extensions 3×12 Rack Calf Raises...

November 17, 2017

Strength: Clean and jerk Emom 10×2 @75% Not touch and go Metcon: For Time: Annie and Isabel 50-40-30-20-10 Double unders and Ab Mat Situps 30 Power Snatches (135/95) Core/Accessory: TBA