April 27 2016

Fitness:

Absolute Strength/Speed Strength/Conditioning
A. RDL 4 x 8 rest 2 min (use heaviest weight from last week)
B. Hang Clean 4 x 7 rest 2 min (use heaviest weight from last week)
+
5 sets
Shuttle run (length of parking lot)
10 DB Thrusters
rest 50 sec (try and hit same times as last week)
+
3 sets
10 Powell Raise per side @ 3010
Arm Bar 75 sec

Competition:

A. Row 1k
rest 2:00 x 5
Goal Use 30 min TT AVG/500m (-3 to 5sec)
+
5-6 sets
Legless RC
Double KB OH Carry 150′
L-Sit AMSAP (in paralletes only)
rest as needed