June 5th, 2017

MONDAY 

WELCOME BACK TO ANOTHER AWESOME WEEK!

Fitness:

A1. Back Squat 4 x 5 Take 85-90% of 5RM and use for all 4 sets
A2. SA DB Row 4 x 8 @ 31×2 rest 60 sec b/n arms
A3. Active Rest Sled Push (45’s each side) x 4 sets rest as needed
+
5 sets
5 PC 155/105
8 Burpee Over the box- you may step up and over
30-40 sec DU Practice
rest 60- 90 sec per set

Competition:

A. Snatch 60%x3, 75% x 3 sets of 2 ,80%x2, 85%x1, 88%x 2 sets of 1
B. Back Squat 4 x 6 Build
C. Back Squat -10% of B for 6
+
5 sets
10 cals AB
15 WB’s
10 Cal Row
rest 2 min
+
2 sets
Bretzel 10 Breaths each side
Shin Box rotation 10 breaths per side