April 12th, 2018

THURSDAY 

Fitness:

“A1. Deadlift x3 + Clean x 3 + 3 Shoulder to OH x 4 sets
A2. DB/KB Row (no support) 4 x 7 per side
A3. Dip Support (Bar) 4 x 10-20 sec (add 10-15 sec to last
weeks time)
+
20 min @ 80%
400m run
14 BW Lunge (7 per side)
HS Hold
+
Cool down and stretch
2-3 sets
Couch Stretch 30 sec per side
Dead Hang from PU Bar 10-20 sec”

Competition:

“A1. Alt’ing DB BP 4 x 10 slow and controlled
A2. Ring Row w/ feet elevated 4 x 8
B1. Wtd Step Up w/ DB’s by your side 4 x 6 per side
B2. KB FC + WC 100′ x 4 sets
B3. DB HS Press w/ feet on Bench 4 x 3-5
rest as needed b/n B’s
If DB’s were easy last week please progress to KB. This will create a bigger range of motion and will challenge the upper body a little more
+
4 sets
400m run
15 HR Pushups
15 KBS 70/53
rest 2 min “