Friday, December 28th 2012

Strength

1) 5-3-1 Deadlift - week 5

2) Deficit Deadlifts - 5 x 8 reps @ 45% of 1RM (4" deficit)


Gymnastics

1) Seated Box Jumps - 5 x 5 reps
* sit to parallel, explode out of the bottom onto the box

2) GHD Back Extensions - 4 x 20 reps

3) Hollow Rocks - 3 x 20 reps


Met-Con

For time:
25 GHD sit ups
1 Muscle up
20 GHD sit ups
2 Muscle ups
15 GHD sit ups
3 Muscle ups
10 GHD sit ups
4 Muscle ups
5 GHD sit ups
5 Muscle ups