April 5 2016

Fitness:

SL Absolute StrengthShoulder Stability/ Conditioning

A1. FR Step Up 4 x 8 per side control eccentric (do not alternate legs) rest 60 sec
A2. DB Press from Half Kneeling 4 x 10 per side @ 3010 (Palms facing) no rest
+
12 UB Thruster 95/65
12 Calorie row
rest 2 min x 4
reference 4-6-15
+
5 sleds “Fast” no more than 18 sec of work

Competition:

Local Muscular Endurance Testers
5 min AMRAP C2b PU
rest 12 min
5 min AMRAP of HSPU
+
RFESS 8 RM @ 3010 (goal is 1/3 BW per hand)