15 July 2015

Warm Up:
Roll out
Coach Matt upper and lower body lift prep
Shoulder activation (pick 4 exercises)

Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Tabata kipping pull ups
Phase 3:  3 sets max rep kipping or butterfly pull ups 3 min rest btwn efforts
Phase 4:  3 x 5 weighted strict pull ups.  go up 2.5 - 5 lbs over last week.  Rest 3 mins btwn sets
Phase 5:  5 x 5 weighted strict pull ups. go up 2.5-5 lbs over last week.   Rest 3 mins btwn sets

Back Squat:  4 x 5 @ same weight you did last week, last set is a moneymaker 5+ to max reps to fail
Push Press:  5 x 5 @ 5RM weight, 2nd and 4th sets behind the neck

WOD: 7 MIN EMOM:
1 length kb/db walking lunge 55/35
3 v ups
5 grasshoppers

Modify as necessary to get all work completed in allotted time

Cool Down:
Phase 1: 3 x 8-12 barbell curls
Phase 2:  Accumulate 40 Banded face pulls
Phase 3:  Butterfly practice
Phase 4:  Butterfly practice (if needed)