6.14.18 Thursday

PERFORMANCE/FITNESS
A. Deadlift Prep
Banded March x 30 seconds
Single Leg Glute Bridge Hold x 20 seconds / leg
Clean Grip Romanian Deadlift x 3 reps
Clean Grip Deadlift x @20X1 x 5 reps *Cue Each Rep**
B. Four Sets
Clean Grip Deadlift @20X1  x 5 reps **70-80% throughout all sets**
Rest 30 seconds
Single Arm Dumbbell Press x 12 reps **70-80% throughout all sets. Do 1.5 reps on Weak arm **
Rest 90 seconds
C. “2018 Regional Event #6”
For Time:
4 Rope Climb
16 Thruster 155/105#
3 Rope Climb
12 Thruster 155/105#
2 Rope Climb
8 Thruster 155/105#
**1 Rope Climb = 5 Ring Rows off Straps**
D. Decompression x 1-2/side

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