April 5th, 2018

THURSDAY

Fitness:

“A1. OHS 4 x 5 @ slow and controlled (not too heavy)
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)
+
18 min @ 80%
15 KBS
3 cone malcolm
Sled push
2 WW
+
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 10
B1. Step Downs 4 x 7 per leg
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
12 cals AB
10 HPC
6 Alt’ing Pistol (6 per side)
rest 60-90 sec after each set
“