Monday. 12.1.14

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


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.


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