December 22nd, 2017

FRIDAY

Fitness:

“A. Back Squat 5 x 3 rest 2 min- Work to a heavy 3 for the day
+
3 RFT
30 WB’s
40 DU
+
4 sets
Double KB FR Bottoms Up Hold 30 sec
SA FW 150′
+
3 sets
10 Pushups @ each weight
males-45,35,25,BW rest as needed to complete
females-25,15,10-BW”

Competition:

“A. 15-20 min Upper Body Pulling Practice (Mindful) for Bar MU- Going to be different for every person- examples
Chin over bar holds- with chest as high as possible
Strict Pullups w/ partner assist
**Work eccentrics and concentrics
+
4 sets
Body Building
10 Z Press
10 Banded Tricep Ext
10 Double KB Row
+
3 sets
10 Pushups @ each weight
males-45,35,25,BW rest as needed to complete
females-25,15,10-BW”