August 2nd, 2018

THURSDAY

Fitness:

“A. PC 5 x 3 rest 90-120 sec
B1. FC + WC (Farmer should be heavier)
B2. Box Dips 4 x 6
B3. Half Kneeling SA Arnold Press 4 x 8 @ 3010
+
4 sets
10 Burpee
200m run
rest 90 sec after each set
+
Please stretch and work mobility 15-20 mins *DO NOT SKIP THIS*”

Competition:

“A1. Bar MU 4 x 3-5 rest as needed to complete OHS UB
A2. OHS 4 x 8-10 rest as needed to complete MU UB
+
1 set every 3 min x 5 sets
12/8 cals AB
10 DL @ 225/155
10 BF Burpee
**If you can add some cals to the AB please do so
+
2-3 sets
OH Mobility work
Arms OH Bench/Box Stretch
Foam Roll TSpine”