October 2nd, 2018

TUESDAY

Fitness:

“A1. PC 5 x 3
A2. DB BP 5 x 7
*rest as needed
*Add weight as needed
+
Clean (Squat) 95/65
BF Burpee
10-8-6-4-2
+
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 AMRAP(-3) @ 205/155 x 3 sets no rest
A2. Broad Jump 3 x 8 rest as needed
+
For time
WB
30-20-10
Pullup
20-15-10
+
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”