2/8/13

Week 2 Day 5:

Strength:
OHS 10x3@80%

Core:
4x15 Back ext
4x15 Rollouts

Skill:
4 rnds of:
5 Weighted ring dips
10 Weighted Pullups
Weighted sets should be heavy, but still completed unbroken.

2/7/13

Week 2 Day 4:

Strength:
Clean:  Work up to 80%, then 4x3@80%

Skill:
DU practice: 4x UB sets of 85% of max UB.

2/6/13

Week 2 Day 3:

Strength:
FS 10x3@80%

Core:
4 rnds of:
15xGHD
15xT2B

Skill:
30x HSPU break sets as needed

2/5/13

Week 2 Day 2:

Strength:
DL 3x5@75%, 5x3@85%

Skill:
3x10 ring pushups
3x10 strict pullups

2/4/13

Week 2 Day 1:
Strength: BS 10x 3@80%

Core:
100 ABMAT SU
100 Supermans

Skill:
30x MU
Sub: Bar MU or C2B

Rest

2/1/13

Week 1 Day 5:

Strength:
OHS: 10x3@75%

Core:
3x10 GHD Med ball toss (10/14)

Skill:
3 attempts at a 1min max rep 15' rope climb.