Thursday. 10.9.14

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


100 double leg singles

50 single leg singles on the right leg

50 single leg singles on the left leg

100 alternating leg singles

50 double unders


REVIEW: Sumo deadlift. Front Squat.

S: Sumo Deadlift. 3-3-3-3-3. WU up to something medium heavy and then go. This workout has a 20:00 cap.

C: For time:

5-4-3-2-1 front squats at 70% of your 1RM (barbell starts on the ground)

100-80-60-40-20 double unders

Perform 5 front squats, 100 DU’s, 4 front squats, 80 DU’s… etc… until completion.

THIS WORKOUT HAS A 10:00 CAP. You may squat clean the first front squat.

PURPOSE: Strength. Power. Skill Practice. Stamina.

LIII: Weight of choice.

LII: Weight of choice. 60-50-40-30-20

LI: Weight of choice. 20-20-15-15-10 (attempts count) or 100-80-60-40-20 single unders/toe taps to a plate

PWMOB: Lax ball in glutes. Pigeon Pose. Hamstrings. Rollout ankles.

Advanced: 75% of your 1RM.

Endurance: None


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