Monday. 1.26.15

IT’S DELOAD WEEK! Sharpen those skillz and work on speed and technique!

Safety Notice: We hope you enjoy the new look of your gym. Please stay off the portions of the pullup rig in the Main Room that have no cross braces between the posts and the walls. Those pieces have been ordered and will be installed as soon as possible.

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

WU: 5 BB back squats. 5 BB Deadlift (to mid shin). 400m run

REVIEW: Back Squat. Deadlift.

S: Back Squat. Every :30 for 5:00: 3 reps at 50% of your 3RM. NO RACKS. You must clean the weight from the floor and put it on your back. You may keep it on your back for the entire 5:00 or drop it as necessary. Make your reps TECHNICAL AND FAST!

LI: Weight of choice. (No Squat racks, goblet squats okay)

C: 4 rounds for time and reps of:

400m run

:20 of tap and go deadlifts at today’s back squat weight. YOU MAY NOT DROP THE WEIGHT (unless safety necessitates it.)

PURPOSE: Control. Technique. Time under tension. Learn thyself.

LII: 3 Rounds

LI: 3-4 rounds at weight of choice. 200m run/walks.

PWMOB: Hamstrings. Lax ball in C/S/B/G/Forearms. Couch stretch. Pigeon pose.

Advanced: None

Endurance: None

The Mar: AMRAP in 5:00 of

3 sit to stands

3 KB deadlifts (pink if you have one)

CTF M2B (Mom-to-be):

S: Goblet Squats at rx’d protocol

C: AMRAP in 12:00 of:

Max KB deadlifts in :15 seconds

200m-400m walk/run (your choice. You should be able to carry on a conversation during your entire workout.)

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