Friday. 5.1.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 5 Front Squats. 5 HSPU.

REVIEW: Box Squat. HSPU. Front Squat

S: Sumo Stance Box Squat. 2 reps on the minute for 10:00 at 65% of your 1RM.
C: 15-12-9-6-3 reps for time of:
HSPU
Front Squat @ 50% of your 1RM.

THIS WORKOUT HAS A 12:00 CAP.

LIII: 12-9-6-3 reps for time at rx’d.

LII: Subs and weights of choice at rx’d rep scheme.

LI: Subs and weights of choice at LIII rep scheme.

PWMOB: Stretch shoulders and triceps. Lax ball in glutes. Couch stretch. Rollout quadriceps.

Chisel:
S: EMOM for 10:00: :15 of goblet squats at weight of choice.
C: 15-12-9-6-3 reps for time of:
HSPU
KB or DB Front Squat at weight of choice.

Advanced: Wall facing pushups

Endurance: None

The Mar: 5 rounds of:
Max off the bed pushups in 1:00
Rest 1:00

M2B:

S: EMOM for 10:00: :15 of goblet squats at weight of choice.
C: 15-12-9-6-3 reps for time of:
DB strict press at weight of choice
KB or DB Front Squat at weight of choice.

 

Leave a Reply

Your email address will not be published.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