Monday 6/20/2016

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.

Weightlifting

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 )

Metcon

Metcon (Time)

4 rounds for time

5 Hang Cleans

10 Front Rack Lunges in Place

15 Pullups

Adv: 135/95

Rx. 95/65

Scaled. 55/35 Ring Rows/Banded pullups

Endurance

Optional Endurance Work

Metcon (Time)

3k Row at your 5k row pace

Advanced Work

Metcon (No Measure)

Work on HS Walks

3 sets of 3-5 Max Deficit HSPU. Work on this like strength work.

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