Monday. 12.29.14

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

WU: 3 :02 pause BB back squats. 6 BB front squats. 6 strict pullups.

REVIEW: Pause Back Squats. Front Squats. Strict Pullups.

S: Pause Back Squats. :02 pause at the bottom of each rep. BE EXPLOSIVE on the way up! Go off percentages of your current 3RM.


C: EMOM for 12:00 of:

Odd rounds: 6 Front Squats at 55% of your current 1RM Front Squat

Even rounds: :20 of max strict pullups.

PURPOSE: Explosive leg strength. Grip and lat development. Mental Toughness.

LIII: Weight of choice.

LII: Weight of choice. Red band only.

LI: Weight of choice. Pullup sub of choice.

PWMOB: Couch Stretch. Lax ball in C/S/B/G/Forearms. Stretch lats and hamstrings.

Advanced: Max Strict C2B pullups.

Endurance: None.

The Mar: 2 rounds of: Max sit to stands in :30. Rest 2:30.

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