Monday. 4.20.15

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

WU: 400m run.

REVIEW: Leg Lifts.

S: Back Squats. 3 rounds. Every 3:00 perform max reps in :20 at 50% of your 1RM. This should be LIGHT, EXPLOSIVE AND TECHNICALLY PROFICIENT!

C: For reps and time:
Max Strict Pullups in 2:00/Rest :60
Max Leg Lifts in 2:00/ Rest :60
Run 1 mile for time.

LI: Subs of choice. 800m run for time.

PWMOB: Full body rollout.

Chisel:

S: Goblet Squats. 3 rounds. Every 3:00 perform max reps in :30 at medium weight. This should be LIGHT, EXPLOSIVE AND TECHNICALLY PROFICIENT!

C: For reps and time:
Max Strict Pullups in 2:00/Rest :60
Max Leg Lifts in 2:00/ Rest :60
Run 1 mile for time.

LI: Subs of choice. 800m run for time.

Advanced: Max Strict Chest to Rings

Endurance: None

The Mar: 5 rounds for time of:
Max doorway pushups in :30/rest :30
Max Leg Lifts in :30/rest :90

M2B:

S: Goblet Box Squats. 3 rounds. Every 3:00 perform max reps in :30 at medium weight.

C: For reps and time:
Max Strict Ring Rows in 2:00/Rest :60
Max Hanging Knee Raises in 2:00/ Rest :60
Row 1 mile NOT for time.

 

 

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