Tuesday 4.29.14

Essentials:
A.
5 Sets
OT 90sec
DB Press x 8-10 reps

B.
OTM 7min
Stationary Dip Negatives (tempo 31A1) x 3-5 reps

C.
10 sets:
50m Sled Sprint Drag
OT 3 minutes
**If raining then 30sec Airdyne or Row Sprint.**

Fitness:
A.
5 Sets
OT 90sec
Push Press x 2 rep @ 70-85% 1RM

B.
OTM 7min
Strict Body weight Stationary Dips x 4/2 reps

C.
10 sets:
50m Sled Sprint Drag
OT 3 minutes
**If raining then 30sec Airdyne or Row Sprint.**

Performance:
A.
5 Sets
OT 90sec
Split Jerk x 3 rep @ 60-85%
*Out of the Rack, No Jerk Blocks*

B.
OTM 7min
Ring Dips x 7-9/4-6 reps

C.
10 sets:
50m Sled Sprint Drag
OT 3 minutes
**If raining then 30sec Airdyne or Row Sprint.**
+
Competitor Session 2:
3 Sets
Bench Press x 4-6 reps
OT2.5min