Tuesday. 9.02.14

MOB: Shoulders. Triceps. Hips. Hamstrings.

WU:

5 dips

10 hollow rocks (1 rock is 1 rep)

800m run

REVIEW: Shoulder Press.  Dip. Burpee.

S: Shoulder Press.  Base your percentages off 90% of your 1RM + 15#

THIS SHOULD BE LIGHT AND FAST. EXPLODE UP!

40%x5, 50%x5, 60%x5

C: 5 rounds of:

Max Ring dips in :30

Rest :30

Max hollow rocks in :30

Rest :30

Cool down: Rest EXACTLY 3:00 and then run 800m for time.

Record Total Ring Dips, Total Hollow Rocks and 800m time to board.

PURPOSE: Stamina. Strength. Mental Toughness.

LIII: Max bar dips. Hollow rock sub of choice.

LII.  Max B/A dips (band of choice). Hollow rock sub of choice.

LI: Max Box dips. Hollow rock sub of choice. 400m cool down okay.

PWMOB: Lax ball in C/S/B. Stretch Triceps. Figure 4. Pigeon Pose.

 

Advanced: None

 

Endurance: None

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