April 4th, 2017

TUESDAY

Fitness:

A1. Parallel Pullups 4 x 5-7 @ 31×3 no rest
A2. BB Hip Thrust 4 x 8 @ 31×3 rest 60-90 sec
B1. Dips 5-7 reps x 5 @ 3010 (BW Only)- NO bands allowed (sub= pushups)
B2. Powell Raises 8-10 reps @ 3010 from the side plank position
B3. 200m run with medball 20/14
**Rest as needed for B’s

Competition:

A. Hang Clean 2-2-2-2-2 rest 2 min
B1. Hollow Rock 4 x 15 no rest
B2. Arch Rock 4 x 15 no rest
C1. Back Facing Wall Shoulder Taps 4 x 5 per side
C2. Farmer Carry w/ KB’s (1per hand) @ 1 min x 4 sets
+
Low intesnity Aerobic work for 12-15 min
1 min run
1 min AB
1 min row