(703) 266-0118 jamieb@thenzone.com

June 14, 2018

Strength: Back Squat- 12×3@60% *45 seconds rest between sets Metcon: 3 Rounds 8 Power Snatches (115/75) 12 Overhead Squats (115/75) 400 Meter Run Core/Accessory: Plank Hold 3x Max

December 29, 2017

Strength: OH Squats – 3×10 RDL – 3×6 Double KB Swing – 3×12 Metcon: 14.1 – 10:00 AMRAP 30 Double Unders 15 Power Snatches (75/55) Core/Accessory: Band Stretch for Shoulders and...

October 25, 2017

Strength: Deadlift 3×5 @85% of 5RM Metcon: 5 Rounds 9 Snatch Grip Deadlifts (115/75) 6 Hang Power Snatch (115/75) 3 Overhead Squats (115/75) Cores/Accessory: 20x Turkish Get-up (10 each side) Accumulate 3 minutes in a plank Hold (1:00 each...