Warm up: 10 air squats, 10 pull ups, run a suicide at 60%, 10 ohs pvc, 10 push ups, suicide @ 60%
Str: choose either bench or shoulder press and perform 3 sets of 5 reps. Pick a weight that is 75%-80% of your 1rm. On the last set of 5 reps if you are able to get more than 5 reps... well REP it out to failure.
Skill: 2 sets of max rep of Kipping or dead hang pull up. rest 90sec between efforts.
WOD: 3 rounds
Push Press 15 reps (do not go heavy)
Box Jump 15 reps 24in box or higher. stack weights on your box if you dont have a tall one.
Sprint a suicide 2reps- total distance, one way is about 30m. So a down and back would be 60m.
optional yet mandatory cool down: Core- 25 abmat, 25, ghd sit up, 50, back ext, 25 k2e or toes 2 bar.
Monday, November 2, 2009
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2 Shout out:
I hope you're ankle is better, Steve-O. Let us know how you are doing.
435 Dead the other day steve o... Pulled it on a fast 1RM with about 40 secs between reps. Feel like I could have pulled 460+... Im getting there!
PS. What is your cell number? I lost all data on my blackberry when it crashed
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