July 19th, 2018

THURSDAY

Fitness:

“A. PC and Push Press/Jerk 4 x 4 rest as needed
B1. BB Hip Thrust (Rogue Block) 3×5 (pause at top)
B2. Double KB OH Carry 100′ x 3 sets
C1. Box Dips 4 x 6
C2. Tricep Ext w/ Band 4 x 10
C3. Half Kneeling SA Arnold Press 4 x 10 @ 3010
+
Please stretch and work mobility 15-20 mins *DO NOT SKIP THIS*”

Competition:

“A. Clean Grip DL- Build to a heavy 4 for the day
**Please control all 5 reps to the ground-i.e. do not let go
of the BB until you have controlled and completed the eccentric
on the 5th rep
B1. Double KB FS 5 x 5 (HAP)-rest 2-3 min
B2. RIng Dip 4 x 4.4 sets (slow and controlled) rest as needed
**This is a cluster do 4 then rest and then do 4 more for the set
B3. Barbell Row 4 x 8
rest as neeeded after B’s
+
400m run
rest 2 min x 4-5”