22 July 2015

Warm Up:
Row 500 m @ 60% pace
Lower body lift warm up

Back Squats 4 x 5 add 2/5-5 lbs from last time
last set is moneymaker 5+

Shoulder activation
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

WOD:
3 rounds for time of:
20 wallballs  20/14
10 deadlifts, 225/150
10 Push Ups

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)