PROJECT BREAKDOWN DAY 79: Tuesday, June 16, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Core 1:

  • 30s Plank Hold
  • 30s (5 Med Ball Wall Pass, 10 Lateral Med Ball Wall Pass)
  • 30s Side Plank
  • 30s (5 MBWP, 10 LMBWP)
  • 30s Side Plank
  • 30s (5 MBWP, 10 LMWP)
  • 20 Russian Plate Sit Ups
  • 20 Wall Balls

(D) Thruster Demo and Warm-Up

(E) For Time: 30 Thrusters 120/85 (7 min Time Limit)

(F) Front Squats 5x4 @ 85% of 1RM, each set followed by

  • x6 Strict Pull Ups OR x3 Ring/Bar Muscle Ups
  • x10 Palms Out Barbell Rows (weighted but with speed emphasis)

Time Permitting or After Class:

(G) 4 Sets of Max Bottoms Up KB Press (Max Out on NonDom arm, Match reps on Dom arm)

(H) Cool Down Jog (800m-1 mile)

Coach Cris. Wallballs with the Hardy Boys. Photo: Rafael Vega