Monday. 9.15.14

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


Pullups 6/3

12 Wallballs 20#/14#

REVIEW: Back Squat. Pullups. Wallballs.

S: Back Squat. Take 25 minutes to find a new 1 RM. WU. 5×50% 5×60% 3×70% 3×80% 1×90%. 1-1-1.

C: AMRAP in 10 minutes of:

Strict Pullups 6/3

12 Wallballs 20/14

Record total reps.

PURPOSE: Stamina. C/R Endurance. Mental Toughness.

LIII: 8:00 at rx’d

LII: 10:00 at B/A pullups (bands of choice). 14/10

LI: 8:00 at LII or 10:00 of 6 ring rows + 6 wallballs at weight of choice.

AW (not mandatory): 3:00 of max V-ups or Situps. (Can you get more than last week?)

PWMOB: Lax ball in C/S/B/Forearms. Pigeon Pose. Rollout Quads and T-spine. Stretch Hamstrings.

Advanced: Pullups 8/5

Endurance: None

The Mar: Sit down with Jim and talk about your first date.

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