Monday 6/30/14

FITNESS:
A1. db RDL @2010; 3-5×3; rest 60 sec
A2. db bench press @20X0: 3-5×3; rest 60 sec
B1. db bent over row @3010; 3-5×3; rest 15 sec btw arms; rest 30 sec
B2. Rear foot elevated split squat @3010; 4-6×3; rest 60 sec
C1. side bridge 30 sec L; 2 sets; rest 15 sec
C2. side bridge 30 sec R; 2 sets; rest 15 sec
C3. sorensen hold 45 sec; 2 sets; rest 60 sec

– focus on perfect posture on db RDL’s with shoulders back, knees slightly bent, neck neutral – not looking out forward in bottom

OPT BEING:
A. BS @30X1; 5, 4, 3, 5, 4, 3; rest 3mins
B. emom – 12mins
odd – Squat clean TnG x 3 65% of 1rm
even – 1MU + 3 ring dips + 1MU + 3 ring dips
+
10 -1 for time
Wall balls 20/14# 10′ target
KBS russian 2/1.5pd

Notes:
– second 5, 4, 3 should be more than the first 5, 4, 3
– odd – speed focus and form – even – goal is to stay on rings entire time
– pace through 10-6 then go for it focus on breathing during the movements

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