August 11 2015

Happy Birthday to Denna Haddox!!!! Your awesome attitude is absolutely contagious. Thank you for all you do!!!

Fitness:

A1. SA DB Upright Row 6-8 x 4(M), x 6 (F) @ 3010 no rest
A2. Strict Pullup 2-4 x 4 (M), x 6 (F) @ 41×1 rest 1-2 min
+
5 sets; no rest
6 HSC (HTLW)
1 sled (no more than 15 sec of work)
45 Sec of DU or DU Practice

Competition:

A. HPC (right above the knee) + (right below the kee)- x 5 1 sec pause before starting; 15 sec rest; rest 2 min
B1. Split Jerk Practice (Bar+Really light weight) x 2 x 5 rest as needed
B2. Split Jerk 1.1 x 5 rest 10-12 sec; rest 2 min
(Masters Skip the Conditioning)
4 sets
Legless RC x 2
SDLHP 8 reps @ 31X0
35 UB DU
rest 2 min
+
Masters Mobility (based on movement screen or conversations that we have had around mobility issues