1. DONNY SHANKLE ARRIVES ON OCT. 6. DON’T MISS OUT ON LEARNING FROM AMERICA’S TOP WEIGHTLIFTER!!
2. DEVIN’S WOD GOES DOWN ON OCT 5 at Hilton Head Health! THE GYM WILL BE CLOSED FOR THE DAY.
WU: 3 minutes of double under practice.
MOB: Shoulders. T-spine. Hamstrings. Achilles.
REVIEW: Power Clean. Pullups. Double Unders.
S: Power Clean. 15 minutes to a heavy single. Try to find a new 1RM.
Use the following progression. 3×60% 2×70% 1×80% 1×90%. 1-1-1.
C: 6 rounds for reps of:
Double Under :30 work/:30 rest
Pullups :30 work/:30 rest
LIII: Red band.
LII: Any band.
LI: Pullup sub of choice.
PWOD MOB: Rollout Calves, hamstrings, t-spine, lats, shoulders, forearms.
Advanced: C2B pullups.