August 4 2015

Fitness:

A1. SA DB Upright Row 7-9 x 4(M), x 6 (F) @ 3010 no rest
A2. Strict Pullup 3-5 x 4 (M), x 6 (F) @ 41×1 rest 1-2 min
+
5 sets; no rest
4 PC (from mid thigh) + 4 HSC
1 sled (no more than 15 sec of work)
35-45 Sec of DU

Competition:

A. HPC (right above the knee) + (right below the kee) x 5 -1 sec pause before starting; 15 sec rest; rest 2 min
B1. Split Jerk Practice (Bar+Really light weight) x 2 x 5 rest as needed
B2. Split Jerk 1.1 x 5 rest 10-12 sec; rest 2 min
(Masters Skip the Conditioning)
4 sets
Legless RC x 2
SDLHP 10 reps @ 31×0 (2 sec pause at the top with elbows over the bar)
12 Alt’ing Pistols
rest 60-90 sec
+
Masters Mobility (based on movement screen or conversations that we have had around mobility issues