Monday. 11.10.14

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

WU: 5 BB back squats. 5 BB deadlifts. 5 pullups. 400m run.

REVIEW: Back Squats. Deadlifts. Pullups.

S: Back Squat. WU to 60%. 5-5-5-5-5.

C: 3 RFT of:*

10 deadlifts @ 60% 1RM

12 pullups

400m run

This workout has a 12:00 cap.

PURPOSE: Grip Strength. Posterior chain development. Stamina. C/R Endurance. *Compare to last week’s effort. Did you get better?

LIII: 8 pullups.

LII: 4 pullups or 12 pullups with band of choice.

LI: 2 pullups or 8 pullups at band of choice or 10 ring rows. 200m run/walk okay.

PWMOB: Lax ball in C/S/B/G/Forearms. Hamstrings. Hips. Couch stretch. Rollout lats.

Advanced: 20 pullups

Endurance: If you ran the race this weekend, please do this for your workout:
S: Back Squat. 5-5-5. Stay light and keep the weight moving fast.
C: AMRAP in 10 minutes of:
5 strict pullups
10 RKB swings at weight of choice (weight should be medium)
15 situps

If you did not run the race, choose which workout suits you best and perform that.

The Mar: What are your top 5 favorite movies? Why?

Leave a Reply

Your email address will not be published.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