February 1st, 2018

THURSDAY

Fitness:

“A1. PC 5 x 1 rest as needed- Build to a heavy 1 for the day
A2. DB BP 5 x 7 rest 60-90 sec
+
5 sets
2 TGU per side
15/12 cals AB AFAP
rest as needed
+
6 sets
14 SA RKBS (7 per side)
sled push
1 malcolm
+
3 sets
Straight arm strength
FLR accumulate 2 min
Double KB OH Carry 150′
Barbell Rollouts x 8-10

”

Competition:

“A1. Deadlift #225/155 AMRAP (-2) x 4 rest as needed
A2. Pullup C2b AMRAP (-2) x 4 rest as needed
**These would be considered density sets. Stop right before failure.
**Build on last week if possible
+
12 min AMRAP
9 HSPU
15 Cal Row
21 DU
+
3 sets
Pistol Practice 5-7 per leg
L-sit Accumulate 30 sec
Strict T2b 4-5 control eccentric
Sea Lion down and back”