Weightlifting
(30min)
Linear Progression Week12 (Final Week)
Linear Progression Week12 (Final Week)
1A: L-sit pull-up (10×5)
1B: Shoulder Press (3-3-3-3-3-3-3-3-3-3-3@(WK11+2.5#))
1Ca: Barbell Rollout (5×8 (after 1st-5th working set))
1Cb: 60 seconds Rest (5x60sec rest)
Metcon
Metcon (Time)
For time,
20 Back squats 225/155
40 Toe to bars
60 KB swings 2/1.5pood
20 Back squats 225/155
40 Toe to bars
60 KB swings 2/1.5pood
(16min)
Bar must be picked up from the ground
Bar must be picked up from the ground
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