October 5 2015

Congratulations to Jason Fountain for finishing 3rd in the 45-49 age divison at the Masters Competition in Hilton Head South Carolina. Natalie and I both hate that we missed the competition but we did have a fun day “between the hedges.”

A. Back Squat 10-12 x 5 @ 31×1 rest as needed no more than 3 min
+
4 sets
9 DL(pronated grip) 155/105
3-4 strict pullup
30 DU or row
+
3 sets
1 sled (16-20 sec of work)
12 Russian KBS
no rest

Competition:

A. Snatch 40%x3,50%x3,60%x3, 75%x2,80%x2, 85%x1, 88%x1 NO MISSES
B. Back Squat 10RM
C. -5% of B for 10
D. -10% of B for 10
+
4 sets
12 UB Thrusters increase weight every set
40 DU
250m row
rest 1:1