Comp Training 1.31.18

Session 1
1. Sumo Deadlift
5@65%
5@75%
5+@85%

2. 10 minute EMOM:
Even: 15/12 Calorie Row
Odd: 12 Burpees to A Plate

Session 2
1. 3-4 sets
10 quadruped T Spine Rotations
30 Second Reverse Plank
15m Quadruped Crawl
10 Jefferson Curls

2. Back Squat (3-2-X-1) 4/4/4/3/3
Rest 2-3 minutes between sets

3. Superset
DB Split Squats 5/5/5/5 each leg
Lean Away Strict Ring Pullup (X-2-2-1) 5/5/5/5

4. Superset
DB Single Leg Romanian DL (3-0-1-1) 3×6-8 per leg
Seated Single Arm Arnold Press (1-2-2-1) 3×6-8 per arm

5. 10 minutes:
60 ft DB Bear Crawl
15 second Ring Support Hold
6 Bent Over 2-arm KB Row
10 Kipping Toes to

       

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