(703) 266-0118 jamieb@thenzone.com

April 19, 2017

Strength: 20 Jumping Pull Ups 20 Negative Pull Ups 2 Max Effort Flexed Arm Hangs Metcon: 2 RFT of: 400 meter Run 15 Squat Snatch (115/75) 30 Burpees Over the Bar RX+ is (135#/95#) Stimulus remains at steady intensity around 13:00-16:00 Core/Accessory: 100 Band...

April 10, 2017

Strenght: 45 Negatives Pull Ups (broken up as needed) 3 Max Effort Flexed Arm Hang 20 Inverted Rows Metcon 3 RFT 200 Meter Run 7 C&J (155/105) Core/Accessory Mobilize- Lacrosse Ball on Biceps