Friday. 12.18.15

MOB: Full body mobility
WU: 5 Deadlifts. 5 pullups. 5 1 pushup + 1 4-count mountain climber (knees to chest)
R: Power Clean

S: Power Clean. 20:00 to a 1RM.
C: 3 rounds. 3:00w/:60 rest
3 Deadlifts at today’s 1RM Power Clean
4 pullups
5 1 pushup + 1 4-count mountain climbers (knees to chest)

LIII: 2 pullups.
LII: 1 pullup or 4 pull-ups at sub of choice. Pushup sub of choice.
LI: Weight of choice. Subs of choice.

PWMOB: Lax ball in C/S/B. Stretch triceps and hamstrings. Pigeon Pose. U/D dog x3

Chisel:
S: 5 rounds. Max Sledgehammer Swings in 1:00, right arm. Max Sledgehammer swings in 1:00, left arm. Rest 2:00.
C: 3 rounds. 3:00w/:60 rest
3 KB “Suitcase” Deadlifts (Heavy)
4 pullups
5 1 pushup + 1 4-count mountain climbers (knees to chest)

Advanced: 4 weighted pullups 35/20
Endurance: None
The Mar:
3 rounds of:
10 KB deadlifts
:20 farmer’s walk (KB in right hand)
:20 farmer’s walk (KB in left hand)
Fully recover

M2B:
S: Sumo Deadlift. 5×5.
C: AMRAP in 11:00 of:
6 KB deadlifts
6 ring rows
Hold plank for 1:00

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