Monday. 9.19.16

MOB: Full body
WU: 5 deadlifts. 5 hang power cleans. 2:00 of singles/double under practice.
R: Movements

A. Wide Stance Box Squat. 2 reps EMOM for 10:00 at 60% of last week’s heavy single. The GOAL IS LIGHTNING FAST SPEED AND FLAWLESS TECHINQUE!!
B. Ascending Ladder in 10:00 of:
1 Deadlift 155/105
1 Hang Power Clean 155/105
10 double unders
2,2,20; 3,3,30; 4,4,40… how far can you get?

Did you improve?

LIII: 135/95
LII: Weight of choice. Double Unders (attempts count)
LI: Weight of choice. Single Unders/Toe Taps or Row 10 calories per round.

PWMOB: Pigeon Pose. Couch Stretch. Stretch hamstrings and calves. Lax ball in C/S/B/Forearms.

Advanced: 185/125
Endurance: 135/95.

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