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100 N Mechanic Street

Berrien Springs, MI 49103

Tel: 269-815-0115

Email: liferxfit@gmail.com

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© 2016 Life Pulse Fitness, LLC

January 31, 2018

Back Squats
1 – 1 – 1
Front Squats
3 – 3 – 3
Overhead Squats
5 – 5 – 5

January 30, 2018

50 Alt. Single-Arm DB Power Snatches (50/35 lb.)

Then:
10 Single-Arm DB Push Presses (each arm)
30-sec. DB OH Hold
3 rounds

50 Alt. Single-Arm DB Power Snatches

January 29, 2018

Part 1: Work up to
a Heavy 100-m Barbell Carry

Part 2:
3 Rope Climbs
100-m Barbell Walk (on back)
5 rounds

January 26, 2018

Squat Clean and Jerks
1-3-5-7-9-11

January 25, 2018

100-m Farmers Walk (45/25 lb.)
3 Candlesticks
*Every round add 100 m to the
Farmers Walk + 3 Candlesticks
AMRAP 12 min.

January 24, 2018

2 Power Snatches (75+% 1RM)
AMRAP Double-unders for the
remaining time in 1min.
Rest 1 min.
10 rounds

January 23, 2018

Run 400 m
6 Rounds Bear Complex (PC+FS+PP+BS+PP) (115/75 lb.)
Row 500 m
6 Rounds Cindy (5 Pull-ups/10 Push-ups/15 Air Squats)

January 22, 2018

21-15-9
Dumbbell Squat Cleans (50/35 lb.)
Ring Dips

January 19, 2018

8 Heavy KB Swings (32/24 kg)
16 Shoulder-to-Overheads (95/65 lb.)
AMRAP 10 min.

January 18, 2018

21-15-9
One-Arm Dumbbell OH Squats (45/25 lb.) (each side)
Burpee Toes-to-Bars

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