MAKE UP DAY
MOBILITY DAY
GOAT DAY
10-23-13
5 rounds for time of:
6 Power Cleans, 155/95
30 Double Unders
Row 250 meters
Rest 1 min between rounds
10-22-13
Skill:
Practice PVC Overhead Squats facing the wall. Your goal is to gain enough mobility and balance to be able to get as close to the wall (toes touching) and perform a standard overhead squat.
As Many Rounds/Reps in 15 mins of:
15 Pull ups
15 Kettlebell Swings, 53/35
15 Wall balls, 20/14
10-21-13
Work up to a Heavy Single:
Power Snatch
or
Overhead Squat
For time:
21 Deadlift, 225/145
800m Run
15 Deadlift, 225/145
400m Run
9 Deadlift, 225/145
200m Run
10-18-13
30-20-10 reps for time of:
Good Mornings, 45/35
Walking lunges, 45/35
Kettlebell swings, 53/35
Wall Balls, 20/14
10-16-13
For Load
Back Squat, 3-3-3-3-3
Follow each set of back squats with 3 Box Jumps, Max Height from standing
Mobility:
Focus on Thoracic spine mobilization. Foam roller/Peanut/Lacrosse Ball on upper back and between shoulder blades. We have done a great deal of tearing up the upper back and shoulders the past two days; spend some time repairing this area.
10-15-13
For Load:
1 Power Clean + 2 Front Squats + 1 Jerk (split or power)
Complete 5 rounds for time
5 Burpees
10 Shoulder to overhead, 135/95
