Monday, March 23, 2015

WARM UP
5 minutes of head to toe prep and a quick game of grappling 1.  60 sec work/switch roles/60 sec work.

A1. sissy squat x 10 reps x 2 sets
A2.  the one we did in Fighting Monkey workshop (back over the ball) x 3 reps x 2 sets
A3. kick up into shoulder opener x 20-30 sec (butt must touch the wall) x 2 sets
A4. low gate mobility across the floor
A5. first and second progression of hanging


A. Back Squat
Back Squat @ 40x1
5 reps @ 50 % of your max
3 reps @ 70 % of your max
1 rep at 90 % of your max

Then, 5 sets of 3 at 70 % of your max.  Rest 2 minutes. 

B. Advanced:
AMRAP unbroken butterfly chest to bar kipping pull ups x 5-7 sets; rest 15 sec. If you hit 75 reps after 5 sets, stop. Otherwise do 7 sets.

Intermediate: AMRAP kipping chest to bar pull ups in 60 sec x 5 sets; rest 60 sec (you may use a band if you have a 30 sec eccentric chin up).

Beginner: AMRAP Perfect Ring Rows @ 51x1 in 60 sec x 5 sets; rest 60 sec.


C.  4 Rounds for Time:
     Burpee Box Jumps x 20 20/24"
     KB Swings 35/55 lbs x 25