MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU:
1 minute of jump rope.
2 rounds of double under practice. :30 work/:30 rest.
REVIEW: Back Squat. Pullups. Deadlifts.
S: Back Squat. WU to 70%. 10-10-10. Rest as needed. Compare to last month’s Week 1.
C: AMRAP in 12:00 of:
10 pullups
10 deadlifts at 50% 1RM
20 double unders
PURPOSE: Lat and hamstring development. Skill practice. C/R Endurance. Pacing. Sharpen your will. Enjoy working with your teammates.
LIII: 5 pullups.
LII: 1 pullup or 10 pullups at sub of choice. 15 double unders.
LI: 5 pullups at sub of choice. 10 double unders (attempts count) or 60 single unders/toe taps to a plate.
PWMOB: Roll out lats and calves. Stretch hamstrings, hips and t-spine. Couch stretch.
Advanced: Strict Pullups.
Endurance: None
The Mar: Walk with Jim down the hall and back.