March 9th, 2018

THURSDAY

Fitness:

“A1. Russian KBS 4 x 15
A2. SA Arnold Press 4 x 5 per side @ 3010
rest as needed after A2
+
5 rounds
200m/400m run
10 Burpee
on rounds 1,3,and 5 run 400m
+
3 sets
Straight Arm Strength
Banded Psoas March 30-45 sec
Double KB OH Carry 150′
Flutter Kick w/ KB 30-45 sec”

Competition:

“This will be the Thursday session for the next 2-3 weeks. All of these
movements are cyclical aerobic movements or concentric dominant.
This will optimize blood flow/be stimulative/promote recovery etc…..
+
@ 80%
1 min run
1 min AB
1 min row
x 3 sets
+
“”Primer””
AB 30 sec of work
30 sec of rest @ 80-85% x 10 sets
+
3 sets
Sled Push
FLR 45-60 sec
15 Russian KBS
+
“”Work on any problem areas””
ankles,lower back, hips, shoulders (Front Rack)”