April 3rd, 2018

TUESDAY

Fitness:

“A. TGU 4 x 2 per side
B1. Russian KBS 4 x 15 rest as needed
B2. Rev Bear Crawl 50′ Fwd + 50 ‘ Rev x 4 sets rest as needed
C1. Row 20 cals AFAP x 4 sets no rest
C2. Pushups 4 x 10 @ 3010
C3. FLR + weight on back 4 x 30-45 sec
+
3 sets
50’ Straight leg jumps
Hollow Hold 30-45 sec
KB Bottoms Up FR Hold 30-45 sec”

Competition:

“**I would encourage all comp followers to accumulate some Legless RC throughout the week
3 sets Arms
OH Medball on Back Stretch 30 sec
Hanging Scap Circles 8 each way
Ball OH Side Bends 8 per side
+
A. Snatch-(Pause 2 sec at the bottom of the knee on the way up) 5 x 2
B. Snatch Balance + 2 OHS (3 total OHS) x 5 sets of the complex
+
A1. Strict HSPU 4 x 2-5 perfect reps (no more than 1 abmat) **If you need multiple Abmats please scale the movement and use a box
A2. Arch Hold w/ PVC 30- 45 sec x 4 sets
A3. Lsit to Pass Through 4 x 4-5 passes(take your time and make these as perfect as possible)
+
Optional RC work w/ NO Legs
Hold, Climbs, Etc…”