July 31st, 2018

TUESDAY

Fitness:

“A1. Push Press (use hips) 5 x 5 @ 51×2
A2. SA KB Row 5 x 5 @ 51×2
**this will challenge your core and posterior
chain a little more
B1. Sled push x 4
B2. Malcolm x 4
B3. Russian KBS 4 x 12
C. TGU 2 per side x 4 sets”

Competition:

“A1. Strict HSPU 3-5 + K HSPU 4-6
A2. BB Wtd Stepup 4 x 6 per side
A3. Strict C2b PU 5 x 5 (HAP)
A4. Planche Hold w/ hands on the ground 20-30 sec x 5
+
3 sets of practice
pistol
HS Walk
DU
**Play and have fun but maintain attention to detail/technique”