November 3 2015

Fitness:

Barbell Technique Work
+
6 Shuttle Run or 150m row
rest 30-60 sec rest/ 25 sec rest for row
+
4 sets
1 sled push
30 sec DU Pracitce
2 Wall Walks

Competition:

A. Bench 5RM
B. -5% of A for 5
C. -10% of A for 5
D. Push Press 5RM
E. -5% of D for 5
F.-10% of D for 5
G1. Reverse Fly on Inclince Bench with Plates(small metal plates) or DB’s 4 sets of 12 reps
G2. SA DB Row 4 sets of 12 reps
G3. Face Pulls 4 sets of 12 reps