5-22-14

Fitness:

A1. Dip (Wtd) 4-5 x 4 @ 31×1 rest 1-2 min
A2.(F) SA DB Row 10-12 x 4 @ 31×2 rest 20 sec b/n arms; rest 45 sec
A3.(M) Pendlay Row 5-7 x 4 @ 20×2 rest 1 min
+
5 sets @ 80%
4/7Suppinated Pullup (get your chest as high as possible; hands can be closer than shoulder width)
6 TGU (3 per side)
2 wall walks

Competition:

Shoulder Prehab
+
A. Shoulder Press 10-12 x 4 @ 3111 rest 2-3 min
B. Push Jerk 3-3-3-3-3 rest 3 min
C1. SA DB Row 10-12 x 4 @ 31×2 rest 30 sec
C2. TGU 3 per side x 4 (HAP) Build