November 24th, 2017

FRIDAY

Fitness:

“A. Clean + Shoulder to OH + BS + Shoulder to OH 4 reps x 4 sets- rest as needed
**Finish heavier than last week**
B1. Z Press 4 x 10 slow and controlled
B2. Strict Pullup (Pronated) 4 x 4-5
B3. Banded Tricep Extension 4 x 10 slow and controlled
rest as needed for B’s
+
3 sets
1 min FLR (add 30 sec every set)
SA FC 150′ ”

Competition:

“Clean and Jerk- work up to a heavy single for the day
+
5-7 sets
1 Malcolm @ 90%
1 sled
10 BF Burpee rest as needed
**The goal is to maintain same output all sets
+
Core 3 sets
Flutter Kick from Hollow Hold 20-30 sec
Land mine Half Kneeling Rotations 8 per side
Sit up w/ KB’s (arms straight) 10”