Monday 141006

Week 9 Day 1

Warmup:

10 min Hams/back/hips

5 x 250M rower sprints

10 pistols each leg using weight

Main:

Rack Pulls ( bar starts 3'' below middle of knee): 1 Rep Max ( optional use of blocks)

Then 70% SUMO Rack Pulls: Max Reps

Assistance:

Walking lunges: 4 x 125 Feet @155/115 ( or same amount of reps from last week)

Hypers: 5x25 (HEAVY)

Unbroken TTB: 5 x 15 ( fault = 15 burpees)

Rest 1 - 2 hours

9 min Amrap:

Run 100m

21 Dubs

12 KBS 

Rest 3 min

7 min Amrap:

7 Snatch 95/65 ( better squat that)

7  HSPU

7 Pullups

Rest 3 min

5 min Amrap

20 Wallballs

10 Box Jumps 

AOD