Thursday, September 17, 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 time cap
7-5-3
Thruster, 155/115
15-12-9

Strict pull ups *
* For pull-up rep to count:
No kip, no leg bend, count of two at bottom of pull-up

Intermediate (Use a challenging weight with which you can maintain mechanics)
9-6-3
Thruster
12-9-6
Strict pull ups *
For pull up rep to count:
No kip, no leg bend, count of two at bottom of pull-up

Beginner
15-12-9
Thruster, PVC-55
15-12-9
Assisted strict pull-ups

ACCESSORY:
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: www.DanellMarksPhotography.com