Monday 7/31/2017

Skill

3 sets of:

8 elevated split squats (8L/8R) - unloaded or with light weight

15 banded good mornings

10 hollow log rolls

 

Strength

Back squat

Sport

3 @ 85%

2 @ 90%

1 @ 95%+

-Superset with-

4-3-2 weighted strict pull ups - heaviest possible, +2-5lbs. Increase from last week


Fitness

3 @ 80%

2 @ 85%

1 @ 90%+

-Superset with-

3xME strict pull ups (use band assistance if needed)

 

Life

3-3-3 - gradually increasing weight to a heavy but safe triple

-Superset with-

3x5-8 band-assisted strict pull ups

 

Metcon

Sport

2 rounds of AMRAP 6:00 w/ 1:00 rest b/w

12 wall balls

12 CTB pull ups

12 box jump overs 24”/20”

 

Fitness

2 rounds of AMRAP 6:00 w/ 1:00 rest between:

12 wall balls

12 pull ups

12 box jump overs 24”/20”


 

Life

2 rounds of AMRAP 6:00 w/ 1:00 rest between:

12 wall balls

12 jumping pull ups

12 box jumps