9-2-14

Fitness:

Shoulder Prehab
+
A. Back Squat 4-5 x 5 @ 31×1 rest 2-3 min
B. RFESS 6-8 x 3 @ 3010 rest 20 sec; rest 45 sec
(Females do 2 extra sets)
+
4 sets
5-7 OHS 115/75
Row 300m
4/7 Strict Pronated Pullups
rest 2:00

Competition:

Deload Week

Shoulder Prehab
+
EMOM for 12 min
Even- 10-12 Wallball
Odd-30 DU
+
EMOM for 12 min
Even- 10-12 KBS
L-Sit-20 sec