Weightlifting
(30min)
Linear Progression Week11
Linear Progression Week11
1A: Med Ball Reverse Overhead Throw (10×3 for the MAX distance each throw)
1B: Deadlift (3-3-3-3-3-3-3-3-3@(WK10+5#))
1Ca: Ab mat sit-ups (5×17 (after 1st-5th working set))
1Cb: 60 seconds Rest (5x60sec rest (after 6th-9th working set))
Metcon
Metcon (Time)
For time,
9-6-3 reps of
Thruster 165/115
Muscle up (Bar/ring)
9-6-3 reps of
Thruster 165/115
Muscle up (Bar/ring)
(13min)
1MU=4MUT=4 Ring row+4 Ring dips
1MU=4MUT=4 Ring row+4 Ring dips
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