March 29th, 2018

THURSDAY

Fitness:

“A1. OHS 4 x 5 @ slow and controlled (not too heavy)
A2. DB/KB Row (no support) 4 x 7 per side
A3. Dip Support (Bar) 4 x 10-20 sec
+
15 min @ 80%
10 Cals AB
12 BW WL
Sled push
2 WW
+
Cool down and stretch
2-3 sets
Couch Stretch 30 sec per side
Dead Hang from PU Bar 10-20 sec
”

Competition:

“A1. Alt’ing DB BP 4 x 10 slow and controlled
A2. Ring Row w/ feet elevated 4 x 10
B1. Step Downs 4 x 7 per leg
B2. KB FC + WC 100′ x 4 sets
B3. DB HS Press w/ feet on Bench 4 x 3-5
rest as needed b/n B’s
+
4 sets
500m row @ 75-80%
8 UB PS (goal here is perfect form and all reps need to be UB)
Dip support hold 10-20 sec (rings)
rest as needed”