Monday 4/11/2016

Norwalk, Battleground – Level 1

We have finished up our current strength as well as the strength bias program with the last 2 weeks of lifts. We will be moving forward into some hybrid style training that I have been working on for a while. It will last 6 weeks and it will give me a chance to determine it’s effectiveness. Also, during that time – I will be throwing out some tests each week for people to do. I might even be giving out some prizes to the winners of those each week. Performances must be recorded. This week I am giving a prize to the top 500m time for male/female and Master Male/Female on the rower(counting down). You must record your row time as soon as you are done and post on facebook.


Power Snatch (3×3 80% + )

Snatch Pull (5×2 at 100% of your max snatch. Extend each rep)

Single Leg Deadlift (4×6 Each Leg Superset with Snatch pulls)

Use KB or Dumbbells to do single leg deadlifts


Metcon (AMRAP – Reps)

10 Min EMOM

5-10 OHS 50-70% of your 1rm

10-15 Box Jumps

Record weight in the note section

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