Paul…it’ll never get old buddy.
Warm Up
2 Rounds
:20 Ipsilateral Dead Bugs
6 Strict Pull Ups
10y Spiderman Crawls W/ Elbow To Drop
2R / 2L Spiderman To Lateral Flexion And Extension
5R/5L Rotational Deadlift to Press (https://youtu.be/cC2GN_Rb_3Y)
Strength
*If you have failed in the linear progression – try the same weight again.
**If you have failed at the same weight two times (e.g. two weeks ago you failed at 100lbs and last week you failed at 100lbs, then drop 15 lbs to 85lbs)
Week 5/8 Linear Progression
A. Front Squats 3×5 (+5lbs, same weight across)
B. 3 Sets Max Pull Ups
– If you have 1 strict pull up but less than 7, then do max strict and have partner assist to get 7 ea. round
– If no strict pull ups then find a band that allows for 7 in set 1
WOD
Performance
21-15-9
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
Functional
21-15-9
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
Front Squats (95/65)
