August 18 2016

Fitness:
A1. Parallel Pullups 4 x 2-3 @ 31×2 no rest (This week 1st set is AMRAP @ “no tempo” and perfect form with BW only, next 3 sets are WTD @ 3-4 reps)
A2. Defranco Cuban Press 4 x 8 slow and controlled
A3. Band Pull Aparts 4 x 15 @ 31×3
+
4 rounds not for time
1 sled push (90/50)
8 Burpee Broad Jumps
8/10 Cal AB (350-400w/225-250w) This is the reccomended watts for the AB( if you can go harder please do so) The AB is not for recovery for this session; see rest time below
rest 60 sec
+
(if you are unable to do at least 2 reps of the parallel pullup please do the complex below)
10 Fat Bar Bicep Curls
10 Lat Pulldowns w/band

Competition:
A. Clean- Accumulate 12 perfect singles rest as needed (FHTLW)
**Only add weight if the previous rep was perfect.
B. 7- S. HSPU + 8 K HSPU x 4 sets rest as needed b/n sets
C. Arch UP Accumulate 50 reps
D. Arch UP and Hold x 2 sec Accumulate 60 reps using opposite leg/opposite arm (30 per side)
+
200m run
rest 1 min x 8
Maintain intensity and times from last week