November 20 2015

We are working on the formatting of the pictures. Some of you may be looking at this picture and its sideways…at least it is on my phone.

Fitness:

A. DB Thruster 12 reps x 5 sets rest 2 min (increase weight per set)”HTLW”
B. SA DB Row 12 per arm x 4 sets rest as needed
+
4 sets
150′ Reverse Bear Crawl
12 Double KB FS+ Walk 50′ before putting KB’s down (Walk with KB’s in Front Rack)
1 Sled
+
3 sets
12 Face Pulls
Black Burns 10-20 sec @ each position (if you did 10 sec last week, then go for 12-15 sec)

Competition:

A.Snatch to OH Squat Max rest as needed
B. Deadlift Off Blocks with Bar Below Knee 3RM rest as needed
C. -10% of C for 3 rest as needed
D. BB Front Rack Lunge 6 each leg x 5 sets rest as needed
+
Females
4 sets
8 Bounding Box Jumps
10 UB Strict Pullups (yes, may use a band)
+
(Males and Females)
5 rounds for time
12 Burpee to 6″ reach
35 UB DU