August 20th, 2018

MONDAY

Fitness:

“Deload
A1. Cossack Squat 4 x 7 per side
A2. Crab Walk (hands fwd 25′ + hands bckwd 25′) x 4
B1. Reverse Bear Crawl 50′ x 4
B2. Half Kneeling bottoms up KB press 4 x 5 per side
B3. Hang from Pullup Bar 30 sec both hands + 10 sec SA each side x 4 sets”

Competition:

“Deload
A1. Double KB FS 4 x 5 @ 5555 rest as needed
A2. Ring Support Hold (top position) turn rings out 4 x 20-30 sec
B1. SL RDL 3 x 7 per side slow and controlled
B2. Sea Lion 3 x down and back
+
Core work
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec”