January 19th, 2017

THURSDAY

I hope everyone had a great Wednesday!

I’d like to say thank you, sincerely, for all of the good vibes and preyers you have all been sending my way. It truly means a lot to have so many amazing people surrounding me! Trust me, I cannot wait to get back to see you all already!

Tomorrow is going to be a good day. I know you’re all going to have a great time, and do awesome!

#SeeYouAllSoon

Fitness:

A1. Deadlift 4 x 5 w/ 2 sec pause right below knee on the way up
A2. Broad Jump 4 x 60′ no rest
A3. Sled Push 120/180 rest 2min
+
4 sets
FR KB WL 6 per leg
3-4 Strict Supinated PU “no bands” You may do inverted rows
+
Optional Sweat Session
10 min run or row @ tough pace

Competition:

A. Clean 1-1-1-1-1 x 4 sets rest 20 sec rest 2 min
+
Sled Push
200m run
40 DU
rest 1:30 x 5
**Start sled pushes from the opposite end** This will decrese the
transition time

+
3 sets
10 Ring Hinge Row Pause 1-2 sec @ top
10 Z Press @ 3010
10 Yoga Pushups @ 3010 (guys use rings w/ feet elevated)