October 11th, 2017

WEDNESDAY

Fitness:

A. PC-Build to a 1RM
+
10 DL
8 HPC
6 Shoulder to OH
rest 60-90 sec x 5 sets
**1 BB just like DT
+
Accessory Work (optional)
B1. CG BP 3 x 8 @ 30×1 rest 60 sec
B2. Ring Row w/ feet elevated 3 x 8 rest 60 sec

Competition:

“Active rest”
15 min Row/Run/AB @ easy pace
**HR should not exceed 160
+
4 rounds
10 OHS W/ empty barbell
350m row
sled push 45’s per side
The goal here is to focus on breathing with a light BB in the OHS.
You have to be able to do it with lighter weights before you can do it
with heavier weights.
+
2 sets
duck walk 50′
couch stretch 30 sec per side