August 28th, 2018

TUESDAY

Fitness:

“A1. Alt DB BP 4 x 7
A2. I’s & T’s 4 x 5 slow and controlled
A3. Double KB Row 4 x 7
+
20 min AMRAP @ 60-70%
Sled push
400m run
12 Burpees to 6″” touch ( 3 sec pause in b/n each rep)”

Competition:

“A. Split jerk 5 x 2 + 5 sec hold on last rep
**From the floor
+
3-4 sets
4 PC
6 Push Press w/ 5 sec Eccentrics
8 HSPU
**work whatever style HSPU needs the most work
+
SL Accessory work (10-12) mins
The goal here is to get better @ pistols. Some may need to work
mobility before attacking the movement
“