9-WEEK MOBILITY CHALLENGE: Week 5

Complete daily (Nov 29-Dec 5):

- Frog Pose (hold for 2 min)
- Prayer Stretch (hold for 2 min)

Strength

Strict Pull-ups:
For Time:
60% of Max Strict Pull-ups
1 Minute Rest
40% of Max Strict Pull-ups
1 Minute Rest
20% of Max Strict Pull-ups

Deadlifts:
1 x 5 @ 55% - 1 x 5 @ 63% - 2 x 10 @ 68% - 1 x 10+ @ 68% (do not go to failure)

Work

“Change of Plans”

For Time:
24 Double DB Front Rack Walking Lunges @ 50/35
12 Bar Muscle-ups
9 Double DB Hang Power Cleans

Rest 1 Minute

24 Double DB Front Rack Walking Lunges
12 Chest-To-Bar Pull-ups
9 Double DB Front Squats

Rest 1 Minute

24 Double DB Front Rack Walking Lunges
12 Pull-ups
9 Double DB Push Presses

Home

5 Minute AMRAP, 5 Minute Rest, 3 Rounds:

18 Goblet Lunges
15 Goblet Squats
12 Deadlifts
9 Push Presses

*Carry on where you left off