Monday. 9.8.14

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

WU:

Pullups 6/3

12 Wallballs 20#/14#

REVIEW: Back Squat. Pullups. Wallballs.

S: Back Squat. 5×50%, 5×60%, 3×70%, 3-3-3-3. Go off your 1RM from the beginning of the Wendler Strength Cycle four months ago.

C: 10 RFT of:

Pullups 6/3

12 Wallballs 20/14

THIS WORKOUT HAS A 12:00 CAP. Record total time.

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

LIII: 8 rounds at rx’d

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

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

AW (not mandatory): 3:00 of max V-ups or Situps.

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 the best time you ever spent outdoors.

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