Thursday. 4.23.15

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

WU: 5 power cleans. 5 deadlift. 5 T2B.

REVIEW: Power Clean. Deadlift. T2B.

S: Power Cleans.  3 rounds. Every 3:00. Max tap and go reps in :20 at 65% of your 1RM.

C: 21-15-9 reps for time of:

Deadlift at 50% of your deadlift 1RM
T2B

THIS WORKOUT HAS A 10:00 CAP.

LIII: 15-12-9 at rx’d.

LII: 21-15-9 at weights and subs of choice.

LI: 15-12-9 at weights and subs of choice.

PWMOB: Hamstrings. Rollout Lats and shoulders. Hip flexors. U/D dogX3

The Chisel:

S: KB Hang Power Cleans.  3 rounds. Every 3:00. Max reps in :30 at weight of choice.

C: 21-15-9 reps for time of:

KB “Suitcase” Deadlift at weight of choice
T2B

LII: Subs of choice.
LI: 15-12-9 at weights and subs of choice

Advanced: None

Endurance: None

M2B:

S: KB Hang Power Cleans.  3 rounds. Every 3:00. Max reps in :30 at weight of choice.

C: 21-15-9 reps for time of:

KB Deadlift at weight of choice
Standing Band Resisted Crunches

 

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