Monday 11/30

Welcome back fellas.  We'll be running timed 40's on Thursday or Friday, I'll let you know tomorrow.  Also, agility drills will be added this week.  We will either meet one night to go over them or I will take video and post them so you guys can know what to do when I post these drills.

Strength
Hang Cleans
3 x 4
- Not a 4 rep max. Use a moderate weight and focus on moving the bar explosively
Front Squat
3 x 4
- Again, not a 4 rep max, moderate weight and focus on speed UP out of the bottom of the squat

WOD
10 Pullups followed by 30 secs rest
- Complete as many rounds as possible without breaking any set of the pullups
- If you are unable to complete 5 Rounds, break up as many sets as needed to reach 50 pullups (jumping is allowed after you break a set)

3 x 10 Stability Ball Hamstring Curls
...Superset the next 3 exercises...
3 x 10 Weighted Back Extensions
3 x 10 GHD Situps
3 x 30 Russian twists w/25 lb plate (15 each side)

Running
(8) 50 yd Full Recovery Sprints
- Don't start a sprint if you are at all fatigued from the previous

Post: Number of pullup rounds competed before breaking a set