May 4 2016

Fitness:

Absolute Strength/Speed Strength/Conditoning
A. RDL 4 x 7 rest 2 min Heaviest weight from last week
B. Hang Clean 4 x 6 rest 2 min Heaviest weight from last week
+
5 sets
1 sled push fast (15-18 sec of work)
200m run (you may sub rowing)
12 DB Push Press
rest 60 sec
Shoot for sub 2 min rounds
+
3 sets
10 Powell Raise per side @ 3010

Competition:

A. Row 1k
rest 1:45 x 5
Goal Use 30 min TT AVG/500m (-3 to 5sec)
+
Mobility 20 min