November 19 2015

Fitness:

If you do not have +2 Strict Pullups w/Pronated Grip
A1. Supine Grip Chin Over the bar Hold 20 sec x 5 sets (minimal rest)
A2. SA DB Bicep Curls (Seated) 12 per arm x 5 sets (minimal rest)
or
If you have +2 Strict Pullups w/ Pronated Grip
A1.Supinated Strict Pullups 5 x 5 (you may add weight)
A2. Barbell Tricep Extension 12 reps x 5 minimal rest
B1. DB BP 10 reps x 4 sets
B2. Side Bridge 30-45 sec per side
B3. HS Hold (30sec) Back to Wall or FLR (30-45 sec)
+
5 sets
12 russian KBS
1 shuttle sprint (Inside)
rest 30 sec

Competition:

A. Clean and Jerk 40%x3,50%x3,60%x3, 75% 3 reps x 2 sets, 80%x2, 85%x 1, 88% x 1 rep x 2 sets
B. Front Squat 1RM with 3 sec pause
C. -15% of B for AMRAP all with 3 sec pause
D. RDL 8 reps x 4 sets rest as needed
+
Females
4 sets
1 RC + 30 sec with chin over the bar hold (you can thank Colby for this) supinated grip
15 Tricep Extension (slow and contolled) (HTLW)
+
Masters Males
OH Squat Mobility.Start with hamstrings
A1. Hamstring stretch with band 30 sec per side x 5
A2. Thoracic mobility 30-45 sec x 5
+
Males
EMOM for 12 min
Even- 3-5 MU
Odd-25 sec of Max Cals AB