"Zack Attack"(1.10.2011)

Ross, Mike, and Kelly getting after "DT" for their workout. Ross and Mike both PR'd on the workout and Kelly did it RX for the first time! Keep up the Hard Work!

I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Hip Extensor Mobility(Box and Band)
Thor Extension(Lacrosse Balls)
Shoulder External Rotation(Bands)
Adductor Mobilization(Box and Tension)
Shoulder External Mobilization(Band and Pull-Up Bar)
II. Strength and Metabolic Conditioning Workout of the Day:
A. Push Press, 1-1-1-1-1
*Compare to July 16th, 2010 and October 12th, 2010.*
B. “Zack Attack”( AMRAP 12 Minutes):
3 Power Cleans
6 Push-Ups
9 Air Squats
*Phase 1*
Power Cleans @ 85/55
*Phase 2*
Power Cleans @ 105/75
*Phase 3*
Power Cleans @ 125/90
III. Competitors Schedule Workouts of the Day:
A. Push Press, 1-1-1-1-1
B.”Zack Attack”(Power Cleans @ 155/105)
C. Row Sprints, 5 x 1:00 Minute, All Out Sprints
*Rest 2:00 Minutes between sets
*Competitors come in at regular schedule times for workouts. Tuesday will be a double workout and Competitors will come in at a different schedule time for their workouts.*
Post Weights Used and Number of Rounds Completed to Comments.