Comnpetitor Training 4.10.15 Off Season Week 1

Warm Up 

Dynamic x2


1 min row @50%

Rest 30 sec

1 min row legs only 

Rest 30 sec

1 min row arms only 

Rest 30 sec

1 min row @80%

 Weightlifting / Strength

Mixed Modal
Row 5K for Time

Hang Snatch: 5X3 add weight each set heavy but not maximal weight

Mixed Modal B
Rounds of 21-15-9
DB Step Ups @55/35
Toes 2 Bar


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