Thursday. 3.31.16

MOB: Full body
WU: 5 front squats. 5 T2B. 5 C2B Pullups.
R: Movements

S: Back Squat. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM.
DELOAD SETS: 1×5@40%, 1×5@50%, 1×5@60%.

C: AMRAP in 9:00 of:
Ascending Ladder Protocol:
1 Front squat 95/65
1 T2B
1 C2B Pull-up
2 Front squats 95/65
2 T2B
2 C2B Pull-ups
3 Front squats 95/65
3 T2B
3 C2B Pull-ups
4 Front squats 95/65
4 T2B
4 C2B Pull-ups
… How far can you get in 9:00?

Record total reps

LIII: Pull-up.
LII: 75/45. T2B sub of choice. Pull-up sub of choice..
LI: Weight of choice. T2B sub of choice. Bent over barbell row at front squat weight.

PWMOB: Lax ball in C/S/B/Forearms. U/D dog x3. Stretch hip flexors and hamstrings.

Advanced: 135/95.
Endurance: None

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