Monday 1/23/2017

A.  Strength

Deadlift 

1x5@70-80% 

3x5@60% 

Bench Press 

1x5@70-80% 

3x5@60% 

B.  Olympic Lifting  

Posted on www.hypeweightlifting.com 

C.  Metcon

4 rounds

15 Thrusters 95/65

15 C2B

D.  Gymnastics  

a.  Posted on www.hypegymnastics.com 

b.  EOMOMx10 

6-8 Muscle Ups

E.  Open Prep

50 Wall Balls 20/14

200 Double Unders

50 Wall Balls

F.  Rowing 

3 rounds

3 min Cal Row

2 min Rest

*score is total cals rowed  

G.  Accessory Work  

4x10 DB Bench Press

4x10 Barbell Row

4x20 Back Ext

4x1:00 Dead Hang