PROJECT BREAKDOWN DAY 85 (+Weekly Preview): Monday, June 22, 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 135/95 (10 min Time Limit)

(F) Back Squats 5x3 @ 85% of 1RM, each set followed by

  • x7 Chin Ups OR x4Muscle Ups
  • x10 Palms Out Barbell Rows (weighted but with speed emphasis)

(G) Cool Down Jog

Project Breakdown Week 12