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Wednesday 11032021

ACTIVATION

MOBILITY

1. Couch Stretch - 1:00/Side

2. Pigeon Pose - 1:00/Side

3. Banded Lat Stretch

GENERAL WARM-UP

3 Rounds:

200m Jog

10 Straight Leg Sit-Ups

5 Empty Barbell Good Mornings

5 1 leg glute bridges

Skills

BASED ON MAX SET OF STRICT PULL-UPS FROM WEEK 1] 5-9 Unbroken: 3-2-2-2-2

10+ Unbroken: 4-4-4-3-2

*Rest as needed between sets.

Weighted if you can

A) 4Sets:

4 Dead Stop Deadlifts

All Sets @ 68% of 1RM Deadlift

B) 4 Sets:

4 Touch-and-Go Deadlifts

All Sets @ 73% of 1RM Deadlift

WOD

On the 3:00 x 7 Rounds:

200 Meter Med ball run 20/14

12 Toes to Bar

9 Deadlifts 185 / 135 lb

Level 2

100 m medball run 14/10

12 Vups

9 deadlifts 155/105


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