Friday. 12.4.15

MOB: Full body
WU: 400m run.
R: Review movements

S: Power Clean. 15 minutes to a heavy single.
C: AMRAP in 12:00 of:
3 Power Cleans at 55% of today’s heavy single.
6 Front Rack Lunges (at same weight)
400m run

LII: Weight of choice.
LI: Hang Power Cleans okay. Weight of choice okay. 200m run/walk okay.

PWMOB: Lax ball in C/S/B/G. Stretch hammies. Couch Stretch.

S: 5 rounds. Every 3:00 perform 1 minute of sledgehammer strikes (switch to opposite arm at :30 mark) + 20 sit-ups.
C: AMRAP in 12:00 of:
10 sledgehammer strikes (per arm)
10 KB suitcase lunge (alternating legs)
400m run

Advanced: None
Endurance: None
The Mar: 3 rounds of:
10 kb swings
:60 walk
Fully recover

S: 5 rounds of 10 RKB swings + :60 plank hold. :60 rest.
C: AMRAP in 12:00 of:
10 medicine ball lunge (alternating legs)
400m jog/walk

Leave a Reply

Your email address will not be published.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