April 20th, 2018

FRIDAY

Fitness:

“A1. Dip Bar Hold+Eccecntric 4 x 5 sec hold + 5 sec Eccecntric x 5-6 reps
A2. Plyo KB Squats 4 x 4-6
rest as needed for A’s
+
5 sets
12 cal row
1 sled push
7 KB Snatch per side
+
Wtd Pushups AMRAP @ 3 different weights + 1 set @ BW x 3 sets
rest as needed”

Competition:

“A. 3 x 10 sec to find max watts
**Rest as needed
+
30 min running clock
15-20 sec @ 70-75% of A
60 sec rest
10 Burpee AFAP
90 sec rest
Should be 10 sets;)
+
3-4 sets
8 Zpress w/ KB’s
5-10 Strict Pronated Pullups”