Monday 4/24/2017

A. Strength   

Back Squat 

5x3@77% 

B.  Olympic Lifting  

Posted on www.hypeweightlifting.com 

C.  Metcon  

2017 Age group Qualifier 3 

21-15-9

S2OH 135/95

C2B

D.  Gymnastics  

a.  Muscle Ups 

Every 3:00 x 4 rounds  

4-9 Ring Muscle

b.  Rope Climbs

Every 1:30 x 7 rounds

Climb all the way up, climb down until both hands are below an 8' line on the rope, then back up to the top. Do not touch the ground!

E.  Rowing

5000m

*This should be performed either in its own session for time(high intensity) or used as a long warmup/cool down(low intensity).  

F.  Midline  

50 Weighted lying leg raises

100 Weighted Russian twists  

5x1:00 Weighted plank hold

G.  Crossover Symmetry  

Iron Scap Routine