Friday, 4/27/18

Weightlifting (30min) Linear Progression Week10 1A: Box Jumps  (10×3 36/26) 1B: Back Squat (3-3-3-3-3-3-3-3-3-3@(WK9+5#)) 1Ca: V-ups  (5×15 after 1st-5th working set) https://youtu.be/Mk4zCq9b6hU 1Cb: 60 seconds Rest  (5x60sec rest after 6th-9th working set) Metcon Metcon (AMRAP – Reps) AMRAP 10 30 snatches 75/55 30 snatches 135/95 30 sntaches 165/115 AMRAP sntaches 210/145

Tuesday, 4/24/18

Weightlifting (30min) Linear Progression Week10 1A: American KB Swing (10×5 AHAP) 1B: Deadlift (3-3-3-3-3-3-3-3-3-3@(WK9 + 5#)) 1Ca: Ab mat sit-ups  (5×16 (after 1st – 5th Working sets)) 1Cb: 60 seconds Rest  (5x60sec rest ) Metcon Metcon (Time) For time, 21-15-9 reps of Back squat 225/155 KB swings 2/1.5 pood (13min) **Bar must be picked upContinue reading “Tuesday, 4/24/18”

Thursday, 4/19/18

Weightlifting (30min) Linear Progression Week 9 1A: Box Jumps  (10×3 36/26) 1B: Back Squat (3-3-3-3-3-3-3-3-3-3@ (WK8+15#)) 1Ca: Hanging Leg raises (5×8 (after 1st-5th Working sets)) https://youtu.be/KBLz0IkKAX0 1Cb: 60 seconds Rest  (5×60 sec Rest (after 5th-10th Working sets)) Metcon Metcon (Time) For time, 21 Deadlift 225/155 21m (70ft) Handstand Walk 15 Deadlift 225/155 15m (50ft) HandstandContinue reading “Thursday, 4/19/18”

Wednesday, 4/18/18

Weightlifting (30min) Linear Progression Week 9 1A: Weighted Pull-ups (10×3 20/15) 1B: Shoulder Press (3-3-3-3-3-3-3-3-3-3@ (WK8+7.5#)) 1Ca: Barbell Rollout (5×10 (after 1st-5th Working Sets)) https://youtu.be/s_elM3ciI8g 1Cb: 60 seconds Rest  (5×60 sec rest (after 6th-10th Working sets)) Metcon Metcon (Time) For time, 400m Run 21 Thrusters 95/65 21 Pull-ups 300m Run 15 Thrusters 95/65 15 Pull-upsContinue reading “Wednesday, 4/18/18”