January 12 2016

Fitness:

A1. DB BP 4 sets x 7-9 reps @ 31×1 rest 1 min
A2. Strict Pullup 4 sets x 5-7 reps or 3 position hold 10-12 sec at each position rest as needed
+
200m row
14 russian KBS
8 Burpee
rest 1:30 x 5

Competition:

Absolute Strength/ Conditioning
A. Back Squat 4 sets x 6 reps (1 sec pause in the bottom) rest 2:30
+
For time
10 Strict Pullup
15 Thruster 135/95
8 Strict Pullup
12 Thruster 135/95
6 Strict Pullup
9 Thruster 135/95
reference 1/13/15
+
Cool Down
3 sets
12 Face Pulls (Be careful not too lean back)
Hand Stand Holds with heel on the wall 30-45 sec (you may do free standing if you have them)