September 25th, 2018

TUESDAY!

Firness:

“A1. WTD Stepups w/DB 4 x 6 per side “”control coming down””
A2. Strict Supinated Pullups 4 x 5 “”control coming down””
+
5 sets
200m run
12 DB Snatch
6 T2b
no rest/rest as needed
+
3 sets (shoulder health)
8 Yoga Pushups @ 5555
Wtd Arm Circles 10 sec @ 4 positions (arms @ side and arms out front)
10 Wtd External Rotation ”

Competition:

“A1. CG DL- 5 x 3-Work to a heavy 5 for the day
A2. BB BP 5 x 5- Build
+
For time
Row
WB
KBS
30-20-10
+
Core
3 sets
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec”