February 6th, 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
+
Every 2 min for 7 sets
10/7 Cal Row
5-7 Burpee Box Step Overs
**The goal 1:00-1:20 of work **You may reduce cals on rower if needed
**You may add 1-2 Burpee Box Step overs this week
+
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. DB Thruster “”Practice””- 4 x 10 rest as needed
+
4 sets-Work to a tough set at each exercise
DB PC
DU
DB FR WL
C2b PU
rest 60 sec b/n each exercise
**This would be considered denisty training. Amount of reps “”should””
go down each set
**Note the changes to the exercises
+
3 sets
pistol position leg lift 4-5 reps per side “”slow and controlled””
“