Wed, 123114

PBP Athletes getting together for 12 Days of Christmas at CF Southborough 
Am

A. :30 sprint on Ab x 5; rest 3 min between 
B. Front SqT Cluster 2.2.2 x 5 sets building to max – rest :15 between sets @31X1 for all reps 
Pm
A. @110% as a race  – try going head to head against partners and have some fun
7 wall balls 30/20 to 10′
6 fwd bounding jumps 30/24
* set these up in a row and clear for athlete 
5 muscle ups 
4 Burpee box jump overs (30/24)
3 DB Manmakers 50/40
2 legless rope climbs 15′
1 clean and jerk @255/153-163 *or approx 80-85%. This needs to be heavy but make able for the athlete. 
Rest 7-10 min between x 3 races 
* have a start mat and finish mat.   Stop watch style 🙂
B. 400m reverse sled drag – bodyweight 
C. Accessory Work 
Not for time 
3×20 reverse hyper at 25% of back squat 
4 x 1 min plank holds ; ascending 
Plate – around the worlds 10-12 reps each direction 
5-7 min of scap work 

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