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
CTF M2B:
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