Friday. 11.21.14

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 3 BB clean to overhead. 3 HSPU. 3 strict pullups.
REVIEW: Clean to overhead. HSPU. Strict Pullup.

S: Power Clean to overhead. 15 minutes to a heavy single.

C: AMRAP in 5:00: (ascending ladder)
1 S2OH 165/115
1 HSPU
1 Strict Pullup
(2-2-2, 3-3-3, 4-4-4, 5-5-5, etc… for as far as you can go)

Rest 3:00

AMRAP in 5:00 (ascending ladder)
1 S2OH 185/135
1 HSPU
1 C2B
(2-2-2, 3-3-3, 4-4-4, 5-5-5, etc… for as far as you can go)

Post total reps for AMRAP I and total reps for AMRAP II.

LIII: Weights of choice.
LII: Weights of choice. Abmats on HSPU. B/A pull-up
LI: Weights of choice. Subs of choice.

PWMOB: Lax ball in C/S/B/G. Stretch hamstrings. Rollout lats. Pigeon Pose.

Advanced: Muscle Ups.

Endurance: 135/95 for AMRAP I. 155/105 for AMRAP II.

The Mar: Get outside with Jim and feel the sunshine on your face.

Leave a Reply

Your email address will not be published. Required fields are marked *