January 26 2016

Fitness:

A1. DB BP 4 sets x 5-6 reps @ 31×1 rest 1 min
A2. Strict Pullup 4 sets x 3-5 reps or 3 position hold 10-12 sec at each position (x 4) rest as needed
+
4 sets
30 DU or 200m row
Double KB FR Lunge 30′ (the width of the turf)
4-5 Strict Supinated Pullups

Competition:

A. Push Press 4 sets x 7 reps rest 2:30
B. Deadlift 4 sets x 5-7 reps of each 135/95,155/105,185/125, 225/155 rest as needed to maintain perfect form (practice changing weights for the open)
+
9 min AMRAP
3 T2b
3 PC and Jerk 155/105
asceding ladder by 3
+
Cool down and Mobility 10 min