September 17 2015

1. What does the word successful mean to you?
2. Who or what is the first thing that comes to mind when you hear the word successful?

Fitness:

4 sets
3 UB TGU per side (HTLW)
Parallel pullup 3-5 @ 31×2
45-60 sec FLR rings with feet on block
+
4 sets
SA DB Row 6-8 @ 21×2
SA FW (parking lot)
Reverse sled drag (parking lot)

Competition:

Males
A. Power Clean tng 5RM- no more than 5 sets **Masters Males PC only use 2 RM this week**
B. Barbell Row Pronated Grip 6-8 x 4 @ 21×2 rest 2-3 min

Females
A. Power Clean tng 5RM- no more than 5 sets
B1. Barbell Row Pronated Grip 8-10 x 4 @ 21×2 no rest
B2. Barbell Tricep Extension 12-15 x 4 @ 41×1 no rest
+
(Males and Females)
5 sets
20-30 UB DU
8-10 Pullups
200m run
rest 90 sec