November 30th, 2017

THURSDAY

Fitness:

“A1. Zpress w/ DB’s 4 x 7 @ 3010 rest 60 sec
A2. Ring Row w/ feet elevated on (Rogue Block) 4 x 5-7 @ 31×3 rest 60 sec
A3. Banded Tricep Ext 4 x 8-10 @ 3131 rest 60 sec
+
5 sets
200m row
6-8 T2b
8-10 Double KB Clean and Jerk
rest 30-90 sec b/n sets
+
OH Mobility/Stretching
2 sets
Arms OH bench stretch 30 sec
Wall Slides 4-5 reps slow and controlled”

Competition:

“A. 15-20 min Bar MU Practice
** We will repeat this every Thursday for a while
** We will do this immediately following the warmup,
this means if you come in between classes please
wait until we go over it again just so that you do not miss anything.
B. SA DB OH WL 4 x 7 per side rest 60 sec- Build to a tough 7
+
3 sets @ 100%
10 cals AB
10 Burpee
10 American KBS
10 Burpee
10 American KBS
rest 1:1”