January 27 2016

Fitness:

Trunk Stability/Core Stability
5 sets
Double KB OH Carry 150′
Hollow Hold or Hollow Rock 45 sec
Knees to elbows 5-7 (3 sec descent)- you may add weight this week
Stir the Pot 40 sec w/ medball (20 sec clock wise + 20 sec counter clock wise)
+
3 sets
10 Defranco Cuban Press
6 SL RDL (6 per side)
8-12 Pushup complexes @ 3010
** Complex is 1 scap pushup (protract then retract) + 1 pushup @ 3010

Competition:

4 sets
5/8 cals AB
12 UB Thruster 105/75
rest 2 min

rest 6-8 min

4 sets
1 sled
15 Burpee AFAP
rest 2 min