Tuesday. 11.4.14

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


10 pushups

1 minute of jump rope. 3 rounds of :30 double under practice/:30 rest.

3 BB good mornings

3 BB behind the neck press


3 BB Squat Snatch from the make ready position.

REVIEW: Squat Snatch. Pushups. Double Unders.

Strength: Squat Snatch. 15 minutes to a heavy single.

LI: Hang Squat Snatch.

C: 10 RFT of:

10 pushups

20 double unders

This workout has a 12:00 cap.

PURPOSE: Skill practice. Shoulder, arm and chest development. Avoiding awful, wormy pushups at all costs.


LII: 5 pushups or 7 pushups from abmats. 15 double unders.

LI: Pushups from choice at reps of choice. 10 double unders (attempts count) or 60 single unders/toe taps to a plate.

PWMOB: Lax ball in C/S/B. Rollout t-spine and calves. Stretch hamstrings.

Advanced: Ring Pushups. UB DU.

Endurance: None.

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