Weightlifting
(30min)
Linear Progression Week 9
Linear Progression Week 9
1A: Med Ball Reverse Overhead Throw (10×3 for Max Height 20/14)
1B: Deadlift (3-3-3-3-3-3-3-3-3-3 @(WK8+15#))
1Ca: Ab mat sit-ups (5×15 (after 1st to 5th working sets))
1Cb: 60 seconds Rest (5×1 (After 6th-10th working sets))
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
7 Push Press 135/95
10 Overhead Squats 135/95
15 Weighted Sit-ups 50/35
7 Push Press 135/95
10 Overhead Squats 135/95
15 Weighted Sit-ups 50/35
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