July 26th, 2018

THURSDAY

Fitness:

“A. Deadlift 5 x 5 – Build rest as needed
B1. Hamstring Slider Curls 3 x 8 slow and controlled
B2. Double KB OH Carry 100′ x 3 sets
C1. Box Dips 4 x 6
C2. BB Tricep Ext 4 x 8
C3. Half Kneeling SA Arnold Press 4 x 8 @ 3010
+
Please stretch and work mobility 15-20 mins *DO NOT SKIP THIS*”

Competirion:

“A1. RIng Dip 4 x 3.3 sets (slow and controlled) rest as needed
**This is a cluster do 4 then rest and then do 4 more for the set
**Feel free to add some weight..i.e. weight vest
A2.. Barbell Row 4 x 8
+
1 set every 3 min x 4 sets
12/8 cals AB
8 DL @ 225/155
8 BF Burpee
+
2-3 sets
OH Mobility work
“