January 25th, 2016

THURSDAY

Fitness:

“A1. PC 5 x 2 rest as needed- Build to a heavy 2 for the day
A2. DB BP 5 x 7 rest 60-90 sec
+
7 min AMRAP
20 DU
10 WB’s
rest 3 min
7 min AMRAP
10 KBS
10 Burpee to 6″” touch
rest 3 min
7 min AMRAP
20 DU
10 WB’s
Finisher/ Body Building
3 sets
10 Standing Tricep Extension w/ band
10 Kickback per side
10 SA DB Row per side”

Competition:

“A1. Deadlift #225/155 AMRAP (-2) x 4 rest as needed
A2. Pullup C2b AMRAP (-2) x 4 rest as needed
**These would be considered density sets. Stop right before failure.
**Build on last week if possible
+
14 min AMRAP
Cal Row
Burpees Over Rower**New Standard
DB Snatch
21-15-9
+
3 sets
L-sit Accumulate 30 sec
Strict T2b 4-5 control eccentric
Sea Lion down and back”