Sun 14MAY17

A) Skill work – Ring MU and other advanced skills to ENSURE you are confident with ALL movements

butterfly ring dips

B) Overhead Squat: buidling to ONE heavy set of 3 in 6-8 sets MAX, SUSTAINED great positions!

135, 165, 195, 225, 245, 255
– narrow grip to open up those shoulders

C) FT:
Ring MU
DB OHS – 80#
rest wlak 8 min
x 2

1. 3:46
2. 4:20

MU: UB, 6/3, 4/2 for both sets

12’s: right arm
9s: left arm
6’s: right arm

D) EASY cool down 15-20 min – JUST take it easy and enjoy EASY recovery

set up the 150# sandbag for event 6 and practiced more butterfly ring dips

A) Assault Bike: AB 15 sec HARD – every 2:30 x 8 sets – HIGH effort and power

Completed. Felt really good.

B) Event 6 – CF Regionals
Video please!


I’ll email video tonight. AB sprinted the first 15 cals and then leveled off my effort to finish. Burpees felt slow but I used my hands for all. Sand bag cleans werejust awkward with the sand bags we have at the gym.

C) Run 20 min sustained good effort, BREATH and sweat!



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