Monday 1/30/2017

Norwalk, Battleground – Level 1

We are transitioning into a new strength program that focuses on Olympic Lifting as well as Open Preperation. Most of the oly lifting will start off with a 10 min work up to a heavy. I want to emphasize that this needs to be a quality lift. (Technique First) Continued improvement in Oly lifting must be based on quality technique or you are limiting your progress and potential.

Weightlifting

You will have 10 min to get your first heavy then you will have 2 min to get your triple and 2 min to get your 5.

Snatch (10 Min to work up to something heavy)

Snatch (-10% from your heavy and do 3 reps. 2 min )

Snatch (-10 % from your triple and do 5 – 2 min )

Power Snatch (10 Touch n Go around 50% )

Stiff Legged Deadlifts (3×6 with dummbells)

Metcon

Metcon (Time)

21 Wall balls/21 C2b Pullups

400m Run

15 Wall Balls/15 C2b Pullups

400m Run

9 Wall Balls/9 C2b Pullups

Adv: 30/20 To the 10

Rx: 20/14 to the 10/8 Regular Pullups

Scaled: 14/10 to the 10/8

Endurance

Metcon (Time)

:30 on :30 off for 30:00 – Pick your poison: run/row/bike/ski

Advanced Work

Metcon (10 Rounds for reps)

10 Min EMOM

5-15 Ghds

6-16 Pistols Alternating.

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