Nov 5th 2018

Fitness:
Deload
A1. Shoulder Press 5 x 5 @ 5 sec down and 5 sec up
A2. Cossack Squat 5 x 5 (slow and controlled)
A3. Russian Twist w/ KB 5 x 7 per side (slow and controlled)
+
10 min AMRAP @ 80%
5 PU
10 Pushups
15 Air Squats
+
2 sets
“Shoulder Health”
Wtd Arm Circles 12 sec @ 4 positions
10 External Rotation w/ plate
10 Band Pull Aparts

Competition:
Deload
Skill Work- “Mindful Training”
A. Snatch Tech- 12 min of mindful practice
B. C2b Tech- 12 min of mindful practice
+
2 min AB hard aerobic effort
rest 1 min x 4 sets
+
3 sets
3-5 Lsit to pass through
12 Hollow Rocks
10 sec SA arm hang each side + 20 sec hang both arms