Strength:

This week is make-up week for the 1-rep max board.

“Make-up work”

Pick a missed lift, find 1-rep max

 

Or…

 

Pick a lift and perform:

5 reps @ 60% 1RM

5 reps @ 70%

5 reps @ 80%

 

For Quality

 

Conditioning:

“Balboa”

200 Singles

50 Sit-ups

150 Speed Skips

25 V-ups

100 Double Unders

25 Back Extensions

150 Speed Skips

50 Army Rowers

200 Singles

 

For Time

Compare to Monday, 29 December 2014

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Seated Shoulder Flexion – 2:00

Lying Hip Capsule – 1:30/side

 

 

Post lift, load, time, and experiences to comments