September 6th, 2018

THURSDAY

Fitness:

“A1. KB SeeSaw Press 4 x 7 per side slow and controlled
A2. Trap Three Raise 4 x 7 per side pause @ top, down slow
A3. Strict PU 4 x 5-7 slow and controlled
rest as needed b/n each exercise
+
4-5 sets
5 Hang Cleans (squat)- moderately heavy
200m run
rest to full recovery
+
2 sets
50 ‘ Rev Bear Crawl “”very slow””
Side plank 30 sec each side”

Competition:

“A. 5 min to Build to a Moderately heavy Squat Clean Thruster
@ 5 min mark straight into
Teams of 2
30 Squat Clean Thruster 115/75
50 C2b PU
70 WB 30/20
+
2-3 sets for each partner
15/10 Cal AB
15 Burpee
15/10 Cal Row
**Each partner completes 1 full round before other partner goes”