August 22nd, 2018

WEDNESDAY

Fitness;

“A1. KB SeeSaw Press 4 x 7 per side slow and controlled
A2. Trap Three Raise 4 x 7 per side pause @ top, down slow
A3. Strict PU 4 x 5-7 slow and controlled
rest as needed b/n each exercise
+
4-5 sets
5 Cleans (squat)- moderately heavy
3-5 Strict T2b
+
2 sets
50 ‘ Rev Bear Crawl “”very slow””
Side palnk 30 sec each side”

Competition:

“Week 5- Last week of the running cycle
15min Warmup + 2-3 200’s @ moderate pace
+
1 mile for time
rest as needed
The goal here is to PR your mile
+
1 mile for time
rest as needed
**The goal here is to finish w/in 10 sec of your mile above
+
800m run @ cool down pace”