May 4th, 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
+
EMOM for 16 min
1 min Row 30-35 sec of work
2 min 14 Thruster 95/65
3 min 10 BF Burpee
4 min 3 cone malcolm
+
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
+
35 min running clock
15-20 sec @ 70-75% of A
60 sec rest
10 Burpee AFAP
90 sec rest
**Add 2 additional sets to last weeks total
+
3-4 sets
8 Zpress w/ KB’s
5-10 Strict Pronated Pullups”