August 29th, 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 plank 30 sec each side”

Competition:

“2 sets
40/30 cal row
2 big sets of T2b
rest as needed
+
2 sets
400m run (400/600m set 2)
2 big sets of C2b PU
+
3 sets
Sled push
Malcolm (3 cone)”