Monday 10/12/2015

Battleground, Norwalk – Level 1

Congratulations to all those who did the Barbell for Boobs this weekend!

Weightlifting

Do the back squat and superset the lunges and glute ham raises

Back Squat (Work up to 2 sets of 5 at 80% )

Front Rack Lunge (3 sets of 20(10 on each leg- light))

Use a weight that you can do 10 on each leg.

Glute-Ham Raises (3 sets of 12 -Do lowers if you can’t do the raises)

Metcon

Metcon (Time)

15/10/5

Hang Power Cleans

Burpees facing the bar

C2b pullups

Rx 115/75

Scaled 95/65

Adv: 155/105 and 6/4/2 bar muscle ups- you can only do advanced if you can do both the weight and the muscle ups.

Endurance

Metcon (5 Rounds for time)

Row 500m Rest

Row 400m Rest

Row 300m Rest

Row 200m Rest

Row 100m Rest

Leave a Reply