March 20th, 2018

TUESDAY

Fitness:

“A1. Ring Pushups 4 x 2-7 slow and controlled + 20-30 sec FLR
Please scale if needed
A2. Strict Pullups 4 x 5 @ slow and controlled
rest as needed
A1 May need to be done with hands on the floor for some
+
4 sets
20 KBS
Sled push
3 cone Malcolm
+
Body Building
3 sets
Z press x 10 slow and controlled
Double KB Row x 10 slow and controlled
Wtd Pushups x 10 @ 3010”

Competition:

“A1. False Grip Pullups (Pullups) 4 x 3-5 (perfect reps) slow and controlled
**Turn rings out at the bottom
A2. Dips 4 x 3-5 (No Bands) slow and controlled
**the goal here is to create the best body positions and to have as close to perfect
reps as possible
+
4 sets
Lsit 20-30 sec
4-5 Strict T2b
10-12 pushups @ 5010 w/ perfect form

“