Friday 9.5.14

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

WU:

5 BB OHS

5 C2B Pullups

400m run

REVIEW: Deadlift. OHS. C2B pullups.

S: Deadlift. Base your percentages off 90% of your 1RM + 30#

THIS SHOULD BE LIGHT AND FAST. EXPLODE UP!

C: 3 rounds of:

Max OHS in :30/Rest :30 95/65

Max C2B Pullups in :30/Rest :30

400m/Rest :30

Record all 3 split times to board + max OHS + max C2B pullups.

PURPOSE: Squat Mechanics. Stamina. C/R endurance. Pacing. Mental Toughness.

LIII: Weight of choice.

LII: Weight of choice. B/A pullups or B/A C2B pullups (any band)

LI: Weight of choice. Ring Rows Okay. 200m run/walks okay.

PWMOB: Rollout quads, hamstrings, t-spine.

 

Advanced: None

 

Endurance: None

 

The Mar: We miss you Mar!

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