(703) 266-0118 jamieb@thenzone.com

February 27, 2017

Strength Alternating Back Rack Reverse Lunges 8-8-8 *perform around 25-30% of your 1RM Back Squat Metcon AMRAP 8:00 5 Clusters (135/95) 10 Chest to Bar Pull-ups Core/Accessory 3×20 GHD Sit-ups

December 19, 2016

Strength Back Squat- 5-5-5-5-5 *Start at 65% of 1RM. Add weight through the sets as you’re feeling good, and as long as form stays. If you fail to complete 5 reps in a given set, drop weight to the last completed set. MetCon AMRAP in 10:00 7 Push-Press (135/95)...