Monday 10/13

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, lats, ankles, hips, upper back
+
3-5 minutes of workout prep
1 round of the following:
ARE squats x 2 rounds
vertical childs pose x 30 seconds
hip capsule opening x 15 sec. / leg
bottoms up press x 5/side
Hollow rocks x 30

then

Performance:

Monday – 10.13.14
A.1 BS; build to a tough double @ 22×1 tempo.. not a max but make it tough in 4 attempts
A.2 Pull ups @ 5XX1 tempo x 5-7 reps x 4 sets
+
10 minute ascending ladder
3 hang squat cleans @ 135
3 T2B
3 box jumps, 24/20”
6 hang squat cleans @ 135
6 T2B
6 box jumps, 24/20”
9/9/9
etc….

finisher:
v-ups x 20 x 3

Fitness:

Monday – 10.13.14
A.1 BS; build to a tough double @ 22×1 tempo.. not a max but make it tough in 4 attempts
A.2 Pull ups @ 5XX1 tempo x 5-7 reps x 4 sets
+
10 minute ascending ladder
3 goblet squats
3 Knee raises over parallel
3 box jumps w/ a step down
6 goblet squats
6 knee raises
6 box jumps
9/9/9
etc….

finisher:
v-ups x 20 x 3




Leave a Reply

Your email address will not be published. Required fields are marked *