Friday. 5.8.15

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

WU: 4 HSPU. 2:00 of jump rope.

R: HSPU. Discuss Power Clean & Box Squat Principles.

S: Sumo Stance Box Squat. 2 reps on the minute for 10:00 at 70% of your 1RM.

C: 10 RFT of:

4 HSPU

1 Power Clean at 90% of your 1RM

LIII: 2 HSPU

LII: 1 HSPU or 4 HSPU at subs of choice (2 wall walks okay)

LI: 8 rounds of: 4 HSPU at sub of choice + 4 hang power cleans at weight of choice.

PWMOB: Full body rollout.

Chisel:

S: Sumo Stance Goblet Squat. :15 max reps on the minute for 10:00 at 70% of your 1RM.

C: 10 RFT of:

4 HSPU
4 KB Hang Power Clean at weight of choice

Advanced: 1 Squat Clean at 90% of your 1RM

Endurance: 1 Power Clean at 80% of your 1RM

The Mar: 3 rounds for time of:

Max sit to stands in :60
Max plank hold in :60
Rest 2:00

 

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