10.11.16 “Banshee”

October 10, 2016

Ashley Flying high to finish 1492’s muscle ups!!!

FITNESS & LIFESTYLE

STRENGTH
Week 6 of the Hatch Squat Program
HBBS
1*6 70%
1*6 80%
1*3 90%
1*2 95%

METCON
“Banshee”
3 Rounds
21 Burpees
15 Hang Power Cleans
9 Thruster

L3-135,95
L2-105,70
L1-75,45

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
Shoulder Stabilization
3 rounds
10 BB Front Raises
15 Banded Pull aparts
20 DB Bent Over T-Raises – light

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
Choose one Sport:
3 Rounds
2000m Row
or
1Mile Run
or
70 Calories on Assault Bike
Rest 4:00 between Rounds

OLY
EMOTM 10
Squat Clean and Jerk
start at 50-60% and add weight each set

PERFORMANCE & SPORT

A. SKILLZ
3 rounds
500m Row
10 Weighted Pistols – 5 each side – add weight
Max Strict HSPU – if over 20 add a vest 10-20lbs
rest as needed

B. STRENGTH
HBBS
1*6 70%
1*6 80%
1*3 90%
1*2 95%
YOU MAY BREAK UP HERE FOR AM and PM SESSIONS
or JUST PERFORM THE METCON IN THE PM
C. OLY
EMOTM 10
Squat Clean and Jerk
start at 50-60% and add weight each set

D. METCON
3 Rounds
21 Burpees
15 Hang Power Cleans
9 Thruster
(135,95)-(155,105)

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