August 27th, 2018

MONDAY

Fitness:

“A1. Seated Arnold Press 4 x 8 @ 3010
A2. Goblet Squat 4 x 5 @ 5555
A3. Rev Bear Crawl + Crab Walk 25’of each slow and controlled
+
5 sets
10 DB FS
8 DB Thruster
6 DB Lunge in place (per side)
rest 60-90 sec b/n each set
+
3 sets (shoulder health)
10 Band Pullaparts
Wtd Arm Circles 10 sec @ 4 positions (arms @ side and arms out front)
10 Wtd External Rotation
”

Competition:

“A. PS + Snatch + 2 OHS- Work to max of the complex for the day
B. FS 3 EMOM for 8 min @ 80% of 1 RM
**If you have 2 people per bar one will start on the 30 sec and the other
will start on the min
+
4 sets
4 Strict Pullups/C2b/Kipping MU
8 BF Burpee
12 OHS 115/75
+
Core
3 sets
Hollow Hold w/ KB’s x 30-45 sec
Hollow w/ Flutter Kick x 30-45 sec
Psoas March x 30-45 sec”