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Tuesday, September 15, 2009

Weekly Plan – Complete these before next Tuesday


  • 3RM Sumo Deadlift High Pull
  • Level 1 squat program: 2 sets of 50 squats unbroken… can you do it??? Level 2: 3×3 Front squat
  • 3 sets of max pullups OR 3×5 partner-assisted pullups (no bands allowed for this drill)


  • All of the above plus:
  • Level 1 squat program: tabata squats; Level 2: 3×2 Overhead squat

Today’s WOD:

As many rounds in 20 minutes of:
1-1-1-1-1/2-2-2-2/5-5-5/10-10/25 Double Unders
15 SDLHP (95/65)

Choose the level appropriate for you. Double unders must be completed in a single set every round (except, of course, the 1s). If you break the set you start the set over! 2-2-2 means three sets of 2 double unders… if you do, for example, 2-1-2-1-1-1-1-2 to get your 3 sets of 2 then that’s good enough for me 🙂

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