May 17 2016

Fitness:

A1. SA KB Press (from half kneeling) 3 x 12 @ 3010 (pronate hand at the top) (build)
A2. Alternating FR Lunge 3 x 12 per side (1 sec pause with knee on the floor) rest 90 sec after both legs (build)
+
5 sets
8 KB Snatch per side
Sled Push
rest 30-45 sec

Competition:

A1. 3-5 Strict PU + 4-6 C2b PU x 4 sets rest 60 sec (goal is to match last week or improve)
A2. HS Hold for 60-75 sec x 4 sets rest 60-90 sec
B. FR Walking Lunge 4 x 8 per side rest 90 sec (use heaviest weight from last week)
+
4 sets
8 Cals AB
16 WB’s
8 Cal Row
rest 2 min