MONDAY 4.24.17
MONDAY
PREP SESSION: TOES-2-BAR
12:00 NOVICE = MOVEMENT INSTRUCTION WITH COACH PROFICIENT = 5-10 REPS X3 + 1 MAX EFFORT ATTEMPT ADVANCED = 10-15 REPS X3 + 1 MAX EFFORT ATTEMPT
METCON: 2017 QUALIFIER WORKOUT #3
21-15-9 SHOULDER-2-OVERHEAD (135#/95#) CHEST-2-BAR PULL UPS
MIDLINE/CORE: SEAL SERIES PLANKS
4:00 TOTAL :30 LOW PLANK :30 HIGH PLANK :15 OF THE FOLLOWING... LOW PLANK RIGHT ARM UP LOW PLANK RIGHT LEG UP LOW PLANK LEFT ARM UP LOW PLANK LEFT LEG UP HIGH PLANK RIGHT ARM UP HIGH PLANK RIGHT LEG UP HIGH PLANK LEFT ARM UP HIGH PLANK LEFT LEG UP :30 LOW PLANK :30 HIGH PLANK
