Thursday. 9.24.15

MOB: Full body mobility
WU: 10 wall balls. 2:00 of jump rope/double under practice.
R: Wallballs. Front Squats.

S: Front Squat. 3×10 at 50% of last week’s 2RM. (Move them TIGHT and FAST!)
C: 50-40-30-20-10 reps for time of:
Wallball 20/14
Double Under


LIII: 40-30-20-10 reps at rx’d weights.
LII: 50-40-30-20-10 reps at weights of choice/double unders (attempts count!)
LI: 5 rounds: :60 of max wallballs. :60 of max double unders/or single unders/or toe taps

PWMOB: Couch Stretch. U/D dog x3. Pigeon Pose. Stretch hamstrings.

S: KB Front Squat. 3 rounds. :30 work/2:30 rest.
C: Same

5 rounds for reps:
Max weighted KB pistols (right leg) in :30
Max weighted KB pistols (left leg) in :30
Max double unders in :60

Record weight and reps. Keep weight the same when switching sides.

Endurance: None

S: Front Squat. 3×10 at light weight.
C: 5 rounds of:
:60 of max wallballs (you should NEVER be out of breath!)
:60 of easy jump rope/toe taps/or one lap around the parking lot at your own pace

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