WEIGHTLIFTING WEDNESDAY WEEK 4
Warm-up
50 Wallballs
-then-
Standing Straddle, 3min.
-then-
3 Rounds:
10 Inchworms w/ Push-up
10 Pull-ups
Strength
A. Back Squat
1x1 @90%+
5×3 @87.5%
B. Squat Snatch
4×2 @60-70%
(2sec. pause at knee, drop & reset)
7×1 @82.5-92.5%
(no pause)
Side Work (optional)
Choose TWO of the following based on perceived weaknesses
A. 4 Rounds For Time:
10 Pull-ups
15/12 Calorie Row
20 Push Jerk, 115/75lbs
2min. Rest
B. 2 Rounds For Time:
20 Calorie Bike
400m Run
2min. Rest
15 Calorie Bike
200m Run
1min. Rest
10 Calorie Bike
100m Run
3min. Rest
*Switch starting movements on the second round.
C. 6 Rounds:
1 Snatch Balance + 2 Overhead Squats - AHAP
CF LITE
Warm-up
Same As Class
MetCon
Advanced
AMRAP 5 Minutes x4:
500m Row
400m Run
Max Rep Jumping Lunges
(rest 5min. between AMRAP's)
Intermediate
AMRAP 5 Minutes x4:
250m Row
200m Run
Max Rep Walking Lunges
(rest 5min. between AMRAP's)