Monday. 1.19.15

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. WU to 80%. 3-3-3-3-3. Check your journal. Are you better than last month?

C: 21-15-9 reps for time of:

Power Cleans 135/95

Pullups

THIS WORKOUT HAS A 10:00 CAP.

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

LIII: 15-12-9 at rx’d weights.

LII: 21-15-9 at weights and subs of choice

LI: Weight of choice. Hang Power Clean Okay. 15-12-9 on B/A pullups or 21-15-9 Ring rows or bent over rows.

PWMOB: Full body rollout

Advanced: Strict pullups

Endurance: 95/65 on the cleans.

The Mar: 6 sit to stands. Full recovery. 5 sit to stands. Full recovery. 4 sit to stands.

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