Wednesday 08JAN14

Mobilize

BBG

3RM OHS

Strength/Skill

1a) 4XME UB (see note) Ring Dips with 3 second static hold above rings every rep (make sure this is 3 full seconds) – rest 90 sec.

Note: If you cannot perform at least 5 UB reps, then perform 6 reps anyhow (with 3 sec hold) every set.

1b) Back Squat: 1X8@80%, 2X5@85%, 1X3@90%­ quick up and down with no pause every set, rest 90 sec.

Conditioning

7 rounds of:

1:00 ME Wall Balls
0:20 ME Step Down Box Jumps 24/20″
0:40 Rest

Courtesy The Outlaw Way