Monday 11/9/2015

Battleground, Norwalk – Level 1

Don’t forget that we have a Special Nutrition Seminar with Jeannie Sykes, PhD, RD this Thursday at Norwalk at 7:00pm. All members and their family members are welcome.

Weightlifting

Ancillary Work: 2 sets of max GHR.

3 sets 20 lunges(10 each leg) holding 2 kb.

Back Squat (2×6 at 70% )

Metcon

Metcon (5 Rounds for weight)

In 10 Min, complete 5 rounds of

9 deadlifts/7 Hang Cleans/5 Jerks

Rules:

1. Once you start a set- you cannot put the bar down. If you put the bar down- that round does not count.

2. You can change weight in between each set.

3. You can rest in between each set but you have 10 min to get all 5 rounds.

4. Let your coaches guide you on a weight.

5. Score is 21(9 + 7+ 5) x Weight for each round

Endurance

Metcon (AMRAP – Reps)

tabata double underx2

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