Thursday September 1. 2011
Posted in Training Journal on August 31st, 2011 by pattyBaseline: ROM Drills. Frog Plex BAR ONLY w/ push-up chaser
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Back Squat
Stamina: Chipper: 10 x BS @ 90% 3RM, 20 x weighted step ups (2 x 35# DB), 200M Farmer Walk
Work Capacity: AMRAP 15 minutes
- 4 x Muscle Up OR Sub 3 pull-ups and 3 ring dips for muscle up.
- 8 x Hand Stand Push-ups
- 12 x Pistols (6 ea leg)
Durability: 1mile run. 50 x arm haulers, 50 x oblique crunches (25 ea side). Active Stretch or Yoga
Use band or hand-hold to scale the HSPU and Pistols but ensure full depth / range of motion
