February 13th, 2018

TUESDAY

Fitness:

“A1. Push Press 4 x 7 no rest
A2. RDL w/ DB/KB 4 x 7 @ “”slow and controlled”” rest as needed after A2
+
5 sets
8 Snatch (4 per side) practice exchanges
8 Burpee over DB
**New standards
**rest as needed to maintain power output
+
Body Building
3 sets
DB Bicep Curl 10 per side
Ring Row x 10 (palms facing down)
Standing Tricep Ext w/ Band x 10
Pushups x 10 @ 3010″

Competition:

“A. SA DB OHS Practice 3 x 7 per side- rest as needed
+
5 RFT
10 PC
8 Shoulder to OH 105/75
10 BB FR Lunge in Place (reverse) (5 per side)
8 C2b PU
**This should hurt just a little;)
+
3 sets @ 80%
12 HPC 155/105 (should be UB)
10 Cals Row
8 Alt’ing pistols(4 per side)
**Practice smooth transitions…make sure you are moving @ 80%”