Wednesday, July 29, 2015

WARM UP
10 min of joint prep
A1.  cossacks across the floor (switch directions at 1/2 way)
A2. 30-60 sec hang
A3. 8-12 protracted Straight Arm push ups
A4.10-20 sec 1 arm hang for advanced and 8 arch scap pullings with 3 sec hold for more intermediate and beginner)

 A. Back Squat 7 @ 63%, 5 @ 73% 3 @ 83%, 7 @ 68%, 5 @ 78%, 3 @ 88%
See July 16, July 23, 2015
Try and go up 3-6 lbs from where you started last time.

B.  AMRAP in 5 minutes:
     Wall Balls x 25
     Toes to Bar x 25

Rest 5 minutes

C. AMRAP in 5 minutes:
     Deadlifts x 15 155/205 lbs
     Shoulder Taps x 40

Rest 5 minutes

D. AMRAP in 5 minutes:
     Run 200 meters
     Box Jumps x 20