Monday 8.7.17

Essentials:
A.
Deadlift x 5 reps @Tempo 4040
Build in weight each set
On the 2:30min
Or
ADAPT

B.
5 Sets
Sled Push x 20 meters
As Heavy as possible
On the 2:30min

C.
4 Sets
Parallette to Tuck x 7 reps
On the 2:30min

Fitness:
A.
5 Sets
Staggered Stance Deadlift x 3 reps per leg
Build in weight each Set
On the 2:30min
Or
ADAPT

B.
5 Sets
Sled Push x 20 meters
As Heavy as possible
On the 2:30min

C.
4 Sets
Parallette to Tuck x 7 reps
On the 2:30min

Performance:
A.
5 Sets
Staggered Stance Deadlift x 3 reps per leg
Build in weight each Set
On the 2:30min
Or
ADAPT

B.
5 Sets
Sled Push x 20 meters
As Heavy as possible
On the 2:30min

C.
4 Sets
Freestanding Handstand Attempts x 5 reps
On the 2:30min

Competitor Session 2:
A1.
3 Sets
Hip Thrust x 5 reps as heavy as possible
Rest 1min
A2.
3 Sets
Bendy Back Stiff Leg Deadlift x 7 reps
Rest 1min
A3.
3 Sets
Reverse Hyper x 15 reps
Rest 1min

B.
4 Sets
Parallette L-Sit Complex x 5 Complexes (Shoot to tuck+3 Leg extensions)
Rest 2min

C.
4 Sets
Assault Bike x 45 sec 85%
Slow spin x 3:15min