Tuesday. 3.24.15

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

WU: 5 sumo deadlifts. 10 pullups. 20 wall pulls/leg. 200m run.

REVIEW: Sumo Deadlift. Pullup. The proper “pull” when running.

S: Sumo Deadlift. 5 rounds. Every 2:00 perform a set of 3 Sumo Deadlifts at weight of choice. Move the bar FAST AND WITH GREAT TECHNIQUE. Start at fairly light weight and work up with this in mind.

C: AMRAP in 12:00 of:
5 Sumo deadlifts at the day’s third set of 3
15 pullups
200m run

PURPOSE: De-load Week. To move relatively light weight fast and with superb technique. To practice smooth is fast. To be in motion for a full 12:00.

LIII: Max pullups in :20
LII: 15 pullups at sub of choice
LI: Max pullups at sub of choice in :20

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

Advanced: None

Endurance: None


S: Same. Work up to a medium weight.

C: AMRAP in 12:00 of:
5 sumo deadlifts at weight of choice
10 pullups at sub of choice
200m walk, run or row


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