May 2nd, 2017

TUESDAY

Fitness:

A1. Strict Pronated Pullups 4 x 4-5 @ 31×3 no rest
A2. BB Hip Thrust 4 x 8 @ 31×3 rest 60-90 sec (HAP)
+
4 sets
12 DB Push Press
100′ suicide; change direction every 25′
**you should be able to push the pace on the runs
rest 60-90 sec
+
Cool Down
3 sets
Powell Raises 8-10 reps @ 3010 from the side plank position
Reverse Bear Crawl 75′ “slow” like a “Bear”
Yoga Pushups 8-10

Competition:

A. CGBP 16″ apart 4 x 8 rest 2 min
B. BB FR RFESS 4 x 10 per side rest 90 sec after each leg
+
EMOM for 24 min
1 min- 3-4 Snatches @ 55% of 1RM
2 min- 10-12 T2b
3 min- 10 Cals AB
4 min- 8-10 C2b PU
**This should be tough, if movement quality diminishes reduce reps**
+
2-3 sets scap complex
5 Hanging Scap Circles (each way)
7 Lat Pullups
9 Yoga Pushup @ 3010