Monday. 1.05.15

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

WU: 5 BB Back Squats. 5 BB hang power cleans. 5 Strict Pullups.

REVIEW: Back Squat. Power Cleans. Pullups.

S: Back Squat. 10-10-10. Check your journal. Are you better than last month?

C: For time:

15 power cleans 135/95

30 strict pullups

12 power cleans 135/95

20 strict pullups

9 power cleans 135/95

10 strict pullups


PURPOSE: Efficiency. Pulling strength. Grip strength. Stamina. C/R Endurance.

LIII: Weight of choice. 15-12-9 on the pullups.

LII: Weight of choice. 20-15-9 B/A pullups.

LI: Weight of choice. Hang Power Clean Okay. 15-12-9 on B/A pullups or 20-15-9 Ring rows or bent over rows.

PWMOB: Full body rollout

Advanced: 51-24-9 strict pullups

Endurance: 95/65 on the cleans.

The Mar: 4 sit to stands. Full recovery. 3 sit to stands. Full recovery. 2 sit to stands.

Leave a Reply

Your email address will not be published.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