2/4/15

Sumo squat to stand x 15
forward facing wall slides x 15
Hollow rock x 10 + arch rocks/ups x 10
waiters walk x 30ft. per arm x 2

FITNESS

A.  Snatch Grip RDL to top of knee @ 22×1 tempo x 5×4 sets
B.  CG bench press x 5 reps x 3 sets
*after each set do 5 BB bent over rows @ 2121 tempo
+
“Fat Lip”
12 minute amrap:
5 DB strict press
10 kb sumo DL
15 cal on AB

PERFORMANCE

A.  Snatch pull w/ 2 sec. hold in ext. + PS from pause above knee; 1+2 x 4 sets.. building a bit more from last week
B.  CG bench press x 5 reps x 3 sets
*after each set do 5 BB bent over rows @ 2121 tempo
+
“Fat Lip”
12 minute amrap:

3 strict HSPU or Box/Tripod HSPU

9 Deadlifts @155/115

9 Burpees

45 double unders

“Sweat sesh”
3 minutes on the AB @ 70%
rest 2 minutes
7 rounds