June 30, 2015

Fitness:

5 sets
13 KBS (russian)
15 Wallballs
20 Mountain Climbers( these are not fast, pause for 1 sec with elbow on knee)
+
5 sets
SA Bottoms Up KB Walk (length of gym)
60-70 Sec FLR (shoulder blades pulled down,lats engaged, and body in straight line)
+
Thoracic mobility

Competition:

A. Push Press 10-10-12-12 rest 3 min
B. PC + PJ + SJ x 5 rest 2-3 min
C. Snatch Grip DL 2-3 x 5 @ 41×1 rest 2 min
+
500m row @ 90%
rest 1:40 x 9 sets