9-4-13

Fitness:

A1. Push Press 2-3 X 4 rest 2 min

A2. BB Row 8-10 x 4 @ 2112 rest 60-90 sec

+

Teams of 2; Rotate Rounds

12 KBS

5 T2B

x 10

If you missed something from Monday or Tuesday please work it in.

Competition:

A. Hi Hang Snatch 2-3 x 5 rest 2-3 min

B. Push Press 3-4 x 4 rest 2-3 min

C1. Seated DB Press 8-10 x 4 @ 3010 rest 30 sec

C2. Powell Raise 8-10 x 4 @ 3010 rest 30 sec after each arm

+

Good Morning 8-10 x x 3 @ 3112 rest 2 min

If you are competing in Statesboro on the 14th we need to get together on your training and eating schedule. If you have questions regarding movements now is the time to lets go over. I am here to help in anyway that I can.