February 9th, 2017

THURSDAY

Fitness:

A1. RDL 4 x 7 @ 30×1 no rest
A2. Sled Push 120/180 x 4 sets
B. BB Hip Thrust 4 x 7 w/ 2 sec pause @ top rest 2 min
+
4 sets
4-5 Strict PU (first two reps of the set pause with chin over bar for 2 sec)
10 cals AB (Hard)
6 RFESS per leg no tempo (2 sets should be heavier than last week)

Competition:

A. Clean- Technique 12-15 min
B. Deadlift 4 sets x 5-7 reps of each 185/125, 225/155, 255/175, 275/185 ,
rest as needed to maintain perfect form-
Practice changing weights fast- but rest as needed b/n sets
+
4 min AMRAP
500m row (for time)
Burpees with remaining time
rest 5-7 min
4 min AMRAP
400m run
Thrusters AMRAP with remaining time
rest 5-7 min
4 min AMRAP
500m row (for time)
Wallball with remaining time
+
3-4 sets
8-10 Knees to elbows with DB B/N feet
8-10 T2b
30 Sec max DU’s