Weightlifting
(30min)
Linear Progression Week12 (Final Week)
Linear Progression Week12 (Final Week)
1A: Box Jumps (10×3 36/26″)
1B: Back Squat (3-3-3-3-3-3-3-3-3-3@ (WK11+5#))
1Ca: L-sit hold (5x30sec (after 1st-5th working set))
On the rings, paralletts, box. Write what you used in the note box.
Try your best to hold it unbroken, however, if you can’t break down to shorter sets.
Try your best to hold it unbroken, however, if you can’t break down to shorter sets.
1Cb: 60 seconds Rest (5x60sec rest (after 6th-9th working set))
Metcon
Metcon (Time)
For time,
5-8-13 reps of
Clean & Jerk 155/105
Handstand push-ups
5-8-13 reps of
Clean & Jerk 155/105
Handstand push-ups
(11min)
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