January 5th, 2017

THURSDAY

We’ve made it past the middle of the week! I hope you all come in tomorrow ready to have some fun and get in shape! I will be in Tennessee all day, so I will not see you guys until Saturday! Enjoy the rest of your week and stay warm!

Ps, don’t forget to write your goals on the board!

Fitness:

A1. Deadlift 4 x 5 no rest
A2. Broad Jump 4 x 60′ no rest
A3. Sled Push 120/180 rest 2min
+
4 sets
FR KB WL 8 per leg
4-5 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
+
50 DU (buy in)
30 Cal row
20 Hang Squat Cleans 135/95 115/75
10 Shoulder to OH
20 Hang Squat Snatch
30 Cal Row
rest 1:1 x 2
+
3 sets
10 Ring Hinge Row Pause 1-2 sec @ top
10 Z Press @ 3010
10 Pushups @ 3010 (guys use rings w/ feet elevated)