(703) 266-0118 jamieb@thenzone.com

November 02, 2017

Strength: Back Squat 5×3 Build to a Heavy 3 Starting @ 70% Metcon: 200 M Run 3 Rounds: 5 Power Cleans/ 10 (total) Front Rack Lunges (95/65) 400 M Run 3 Rounds: 15 Deadlifts / 10 (total) Back Rack Lunges (95/65) 200 M Run Core/Accessory: 3 Sets: 15x Banded Leg...

October 17, 2017

Strength: 1 Hang Squat Clean + 1 Full Clean 6x (1+1)- building to heavy set Metcon: 4 Rounds 30 Double Unders 10 KBS (70/53) 200m Run Core/Accessory: 3 Sets Hollow Hold x40 seconds Single Leg KB Deadlift x12 each...