Once again we come to the end of this training cycle.  Pull out those lovely log books and see how you fared!

Weekly Warm-up Lacrosse Ball to Chest: 90-120sec/side Pec Minor Stretch (on all fours using a box) - 90-120sec/side

2 Rounds:

  • 15 Squats with band below knees
  • 15-20 Band Pull Aparts
  • 15 Poliquin Step-ups OR Low Box Step-ups
  • 8-15 Ring Rows with controlled tempo

Part 1.

NEW Q’s: A1. Back Squat 3 x 5 (sets across) – rest 30sec  (*add 5-10lbs more than last time) A2. Chin-ups 4 x max rest – 2 mins

VETERAN Q’s: Back Squat 1RM

Part 2.

BENCHMARK #1 (*compare to November 22, 2010) 4 Rounds for Time:

  • 36 Double Unders
  • 16 Wall Ball
  • 8 Deadlifts @ 45-50% 1RM (65% 5RM)

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