Monday. 1.4.15

Live Your Dream:

MOB: Full body
WU: 5 hang power cleans. 10 barbell front squats. 10 wallballs.
R: Movements

S: Front Squat. WU: 50% of 1RMx10, 65%x7. Work sets: 2×10@70% of 1RM. 1x max reps at 70% of 1RM. Rest exactly 2:00 between sets.
C: 5 rounds for time of:
6 hang power cleans 155/105
20 wallballs 20/14

THIS WORKOUT HAS A 12:00 CAP.

LIII: 135/95.
LII: 95/65. 14/10.
LI: Weights of choice.

PWMOB: Stretch hamstrings, hip flexors. Pigeon Pose. Lax ball in C/S/B/Forearms.

Chisel:
S: 6×10 sandbag front squats + 20 leg lifts. Rest 2:00.
C: 5 rounds for time of:
10 KB snatch (alt. arms) 53/35
20 wallballs 20/14

Advanced: 185/125. 20/14.
Endurance: 95/65. 20/14.
The Mar: 5 rounds of:
5 sit to stands + 5 2-count flutter kicks.

M2B:
S: Front Squat. 5×5.
C: 5 rounds of:
12 RKB swings
12 wallballs

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