Weightlifting
(30min)
Linear Progression Week 9
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))
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-ups
200m Run
9 Thrusters 95/65
9 Pull-ups
400m Run
21 Thrusters 95/65
21 Pull-ups
300m Run
15 Thrusters 95/65
15 Pull-ups
200m Run
9 Thrusters 95/65
9 Pull-ups
(17min)
Leave a comment