June 20th, 2017

TUESDAY

Fitness:

A1. Deadlift 4 x 4- Build
A2. Negative Dip or Negative Pushup 4 x 5-7 reps with 8-10 sec lowering, 5 sec hold at the top
**Hips should be higher in the starting/bottom postion of the Deadlift vs. where your hips would be
in the start of the PC and Clean. Remember neutral spine and head…
Dips- Please use boxes
Pushups- please use paralletes
+
Every 3 min for 5 sets
8 KB Snatch per side
1 Malcolm
**If this is too much rest time please decrease by 30 sec

Competition:

SA OHS Technique work-10-15 mins w/ Eric
**Last week of this. This movement will highlight any mobility deficiencies that you might have.
Please make sure you are hitting this weekly. If you need more help please let a coach know.
+
3 rounds for time
400m run
12 OHS @ 55-65% of 1RM
40 DU

rest as needed

3 rounds for time
30 cal row
15 Burpees
12 T2b
**The goal is to beat last weeks time