Monday. 12.15.14

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

WU: 1 minute of jump rope. 2 rounds of :30 of double under practice/:30 rest.

REVIEW: Back Squat. Deadlift. Pullup.

S: Back Squat. WU to 75%. 3-3-3-3-3. Rest as needed.

C: AMRAP in 12:00 of:

3 Deadlifts at 75% of your 1RM

12 pullups

35 double unders

LIII: 8 pullups.

LII: 2 pullups or 12 B/A pullups. 15 double unders.

LI: 8 pullups at sub of choice. 10 double unders (attempts count) or 75 single unders/toe taps to a plate.

PWMOB: Lax ball in C/S/B/Forearms/Glutes. Pigeon Pose. Stretch Hamstrings. Couch stretch. Butterfly. Rollout lats.

Advanced: Strict Pullups

Endurance: 65% on the Deadlift.

The Mar: 3 sit to stands and 1 walk for as far as you can

Leave a Reply

Your email address will not be published.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