Monday. 5.4.15

Go! Kick some ass this week! Enjoy everything!

 

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

WU: 6 lunges (alternating legs). 6 push press. 400m run.

REVIEW: Front Rack Lunge. Push Press. Pause back squat.

S: Pause Back Squat. :02 Pause. 3-3-3-3-3

C: 4 RFT of:

10 front rack lunges (alternating legs) 95/65

10 push press 95/65

400m run

LIII: 6 reps of each at rx’d weights.

LII: Weight of choice at rx’d rep scheme.

LI: Weight of choice at LIII rep scheme. 200m run/walk okay.

PWMOB: Lax ball in C/S/B/Glutes. Couch Stretch. Pigeon Pose.

Chisel:
S: 5 rounds. Every 3:00 perform 5 KB or DB front squats at weight of choice with :02 pause at the bottom of the squat.

C: 4 RFT of:

10 front suitcase lunges (alternating legs) at weight of choice

10 KB or DB push press at suitcase lunge weight of choice

400m run

Advanced: 115/75

Endurance: 600m run

The Mar: 5 rounds:
As many sit to stands as possible in :60
Rest :60

M2B:

S: 5 rounds. Every 3:00 perform 5 KB or DB front squats at weight of choice with :02 pause at the bottom of the squat.

C: 4 RFT of:

10 front suitcase lunges (alternating legs) at weight of choice

10 KB or DB push press at suitcase lunge weight of choice

200m run/walk

 

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