Norwalk, Battleground – Level 1
We will be transitioning into a different strength program for the next period. Please refer to the notes under each lift.
Competition For the Next 2 week: Max load lifted in 2 min ground to overhead. You can use any weight that you choose. Weight can be snatched/clean and jerk/etc. You must provide video. Take the number of lifts in 2 minutes times the weight chosen for total load. We will have 4 winners: Male/Female and Masters Male/Female.
Back Squat (Work up to something heavy+ 2 sets – see notes)
Drop down 10% for a set then drop down 20% from the original weight for a set of 3.
Box Jumps (3 Sets of 3 box jumps from the seated position)
Superset with the kb swings
Russian Kettlebell Swings (3×5 Heavy Swings )
4 rounds for time
5 Hang Cleans
10 Front Rack Lunges in Place
Scaled. 55/35 Ring Rows/Banded pullups
Optional Endurance Work
3k Row at your 5k row pace
Metcon (No Measure)
Work on HS Walks
3 sets of 3-5 Max Deficit HSPU. Work on this like strength work.