(703) 266-0118 jamieb@thenzone.com

February 19, 2018

Strength: Power Jerk 8:00 EMOM 8×2 (75% of previous max) Metcon: 21-15-9 Power Cleans (115/75) Bar Over Burpees Core / Accessory: Bar Front Raises – 3×12 100 Total Palms Up Band Tears

January 16, 2018

Strength: Bent-over Row 3×10 Incline KB Bent-Arm Pullover 3×12 Chin-Ups 3×6 (:02 pause at the top) Metcon: 4 Rounds 12 Pendlay Rows (115/85) 12 Bar Over Burpees 12 Toes to Bar Core / Accessory: Hollow Hold – 3xMAX Foam Roll Upper Back and Lats in...