1/7 - 1/10

Sunday, January 7, 2018

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Deadlift (Advanced 531, 5’s)

5x5@360

SSB

5x5@245

Dips x 50 total

Monday, January 8, 2017

1 mile #590 weighted vest + mobility

Tuesday, January 9, 2017

531 Ab Circuit x 1

5 min Airdyne

5 min Weighted vest walk

5x2:00 rounds Heavy Bag/BOB

Wednesday, January 10, 2017

Warm up / Mobility
Box Jump 30" x 3,3,3
Throws 3,3,3
Face Pull x 15, Pull Apart x 15, Dislocates x 15, Shoulder Horn x 15

Press (531 Advanced, 5’s)

5x5@135

Bench

5x5@240

DB Row 105x10,10 / 125x10,10 / 145x10