Southwest Active-Tuesday-Jan.19/2016

Tuesday Deadlift Int + Vertical CP + Skills 

A. Deadlift @11×1, 5-7 reps x 5 sets, 2min

B1. Press @11×1, 5-7 reps x 5 sets, 30sec

B2. Weighted Pronated Pullups @40×1, 2-3 reps x 5 sets, 10sec

-negative pullups (can be weighted) @40×1,3-4 reps or chestbar hold (banded/use ab mat?) or jumping pullups control eccentrice 2-3 reps,10sec

B3. AMRAP unbroken strict pronated pullups x 5 sets, 2 min

C. 3 sets:

2 tgu/arm – heavy as possible

10 sec rest

double under practice 1 min/single unders

10sec rest

3-5 strict toes to bar/ 3-5 hanging leg raises – challenging leg straight

-rest 2min

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