“Any change, even a change for the better, is always accompanied by drawbacks and discomforts.” -Arnold Bennett
MOB: Full Body.
WU: 4 BB front squats. 6 pullups. 8 4-count bicycle kicks.
R: Deadlift. Front Squats. Pullups. 4-count bicycle kicks.
S: Deadlift. WU then. 5-5-5. Full recovery between efforts. Do NOT tap and go. RESET ON EACH ONE. LOWER THE LAST REP DOWN AT THE TOP. DO NOT DROP THE WEIGHT. CONTROL THE WEIGHT!
C: 2 rounds: 4:00 of work/3:00 rest
4 Front Squats at weight of choice
6 pullups
8 4-count bicycle kicks
(You should be between 85%-100% effort the ENTIRE 4:00!)
LIII: 3 pullups.
LII: 1 pullup
LI: Pullup reps and subs of choice.
PWMOB: Full body stretch.
Chisel:
CI: AMRAP in 10:00 of:
10 KB deadlifts
100m sprint
CII:
2 rounds: 4:00 of work/3:00 rest
4 KB Front Squats at weight of choice
6 pullups
8 4-count bicycle kicks
Advanced: None
Endurance: None
The Mar: 3 rounds of:
Max sit to stands in :30
Rest :60
Max 4 count bicycle kicks in :30
Rest :60
M2B:
S: KB deadlifts. 10-10-10.
C: 2 rounds: 4:00 of work/3:00 rest
4 Goblet Squats at weight of choice
6 Ring rows
8 B/R standing crunches
