May 16th, 2018

Wednesday 

Fitness:

“A1. Hang Clean + 2 FS rest as needed “”HTLW””
A2. WTD Step up 4 x 3-4 per side 20″” rest as needed
**Finish one side before doing the next
B1. Side Plank w/ DB 30-45 sec per side x 4 sets
B2. FC + WC 100′ per side x 4 sets
+
400m run rest as needed
(This is makeup for yesterday due to the rain)
”

Competition:

“A. SJ- Work to a heavy Single for the day
+
4 sets
6 Push Press w/ 5 sec eccentric
4 P HSPU w/ 5 sec eccentric (adjust deficit as needed)
6 Dips on Bar Please partner up(bands make her/you dance,
they do not make you dip)
rest as needed
+
Work on upper body gymnastics pulling (10-15 min)
I,Y,T, and other pulling”