January 7, 2014

1-7 205 rm

A1. Deadlift - 7 @ 65%, 6 @ 70%, 6 @ 75%, 5 @ 80% rest 30 seconds

8 60% 135 lb

7 70% 145lb

7 75% 155lb

7 80% 165lb

A2. Ring Dips - 4 x 4-5 *unbroken* reps rest 2 minutes

4, 4, 4 (last was super tough), 4 (last one super tough)

+

10 Box Jumps *Games Standard*

10 Burpees to 6” target

rest 90 seconds x 6

*focus on perfect game-day standards -- minimal rest time on between movements*

1-

2- 1:20

3- 1:19

4- 1:17

5 - 1:09

6 - 1:07

+

10-15 minutes muscle up transition work