Motivation Monday

Battleground, Norwalk – Level 1

– You Can’t Out train a bad diet. If your goal is more muscle/less fat then your diet needs to be basis to get the most out of your training.

Weightlifting

Snatch (Work up to something heavy)

Snatch (-10% for 3 reps)

Snatch (-10% for 5 Reps)

Glute-Ham Raises (or partner lowers)

Overhead Squat (1×10 around 70%)

Metcon

Metcon (Time)

10 Snatches

400m Run

20 Clean and Jerks

400m Run

30 Deadlifts

400m run

Rx: 135/95

Endurance

Metcon (8 Rounds for distance)

Row 2:00 Min Rest 2:00 8 Intervals

Advanced Work

Metcon (Time)

5 rounds for time: 30 Calorie Airdyne 3-5 Bar Muscle ups

Leave a Reply