“Tell me who your friends are and I will tell you who you are.” -Anonymous
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. WU to 75%. 5-5-5-5. 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
THIS WORKOUT HAS A 10:00 CAP.
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: 5 sit to stands. Full recovery. 4 sit to stands. Full recovery. 3 sit to stands.