Monday October 14th, 2013

CoreFit:

4 sets of:
A1. Back Squats x 8-10 reps @ 3011.   Try to use a bit more weight than on October 4th.
Rest 45 seconds
A2. Supinated-Grip Pull-Ups x 5-7 reps @ 2111
Rest 45 seconds
A3. Hollow Rocks/Hold x 30-45 seconds
Rest 45 seconds

+
Complete as many rounds and reps as possible in 10 minutes of:
Row 250m
10 burpees
5 Man -Makers

CrossFit:

A. Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)

This isn't a 1RM build. By all means if the pot is hot go for it. If not just get in some good solid tough reps. 

Rest 2-3 minutes between sets and use the time to work shoulder mobility. 

Dislocates, Band pull-aparts, Banded stretching, lax ball rolling etc.,

+
Complete as many rounds and reps as possible in 10 minutes of:
5 Man-Makers
10 Pull-Ups
15 Box Jumps (24″/18″)