Thursday, August 13, 2015
PREP:
3x
1:00 bottom of squat
1:00 Spiderman stretch
10 walking lunges
10 bandy side steps
STRENGTH:
Back squat
Advanced and Intermediate
1 x AMAP
Beginner
3 x 5-7
CONDITIONING:
Advanced
10:00 cap
9-6-3
Thruster, 135/95
12-9-6
Strict pull ups *
Intermediate (Use a challenging weight with which you can maintain mechanics)
9-6-3
Thruster
9-6-3
Strict pull ups *
* For pull-up rep to count:
No kip
No leg bend
2-count at bottom of pull-up
Beginner
9-6-3
Thruster, PVC-55
9-6-3
Assisted pull-ups
** No more than 2:00 for first round of pull-ups, 1:30 for second, and 1:00 for third. If athletes have not completed the pull-ups in the required time they must move on.
CASH OUT:
Advanced and Intermediate
3x
1:00 plank
Max L-sit
5 good mornings
Beginner
3x
30-second plank
Max L-sit
5 banded good mornings
MOBILITY:
Pigeon stretch
Couch stretch
Photo Credit:
Danell Marks Photography- San Diego, Ca
