Saturday August 28, 2010

Weekly Warm-up
5mins roll-out/free style

2 Rounds:

• 1 Lap Bear Crawl
• 10-15 Split Squats/side [32x0]
• 10-15 Lateral Split Squats/side [32x0]
• 10-15 Ring Rows [3021]
• 10-15 Y’s, hold for 3 sec at the top.
• Arm swings + Legs swings

Part 1
NEW Q’s:  Split Squats 4 x 6-8
VETERAN Q’s: Hang Power Clean 10 x 2 @ 85%

Part 2
Establish max # strict chin-ups (use Tuesday’s max if you logged it)

Then:
12 minutes – one round on the minute

• 3 Deadlift @ 60% of 1RM
• Strict Chins-ups (33% of max reps)