April 16th, 2018

MONDAY

Fitness:

“A. 2 Clean + FS+ Shoulder to OH x 5 sets rest as needed
+
4 min AMRAP
7 DB Thruster
3 Strict PU
rest 1 min
2 min AMRAP Max Cal Row
rest 1 min
4 min AMRAP
3 DB Thruster
7 Burpee Over DB (lateral)
rest 1 min
2 min AMRAP Max Cals Row
+
3 sets
Alt’ing DB BP x 8
Double KB Row x 8
SLOW and CONTROLLED”

Competition:

“A. BS- 8RM in 4-5 sets
B. BS-Reduce A by 10% and do 8-15 reps
C1. False Grip Pullups (Pullups) 4 x 2-3 w/ 3 sec pause at top and 3 sec eccentric
**Turn rings out at the bottom
C2. Elevator Dips 4 x 3-5 (No Bands) (Use Dip Bar) slow and controlled
**the goal here is to create the best body positions and to pause at the same position
each time
+
9 min AMRAP
15 WB
10 KBS”