09-27-2016

Workout:

Week 3: Day 1
Warm Up: Squat Jumps, Squat to Stands, Hollowbody rocks, Assisted external rotation

Back Squat: Work up to 1x10 heavy, then do 2x10 at 90%.  Form should be perfect, heavier than last week (45, 85, 105, 125, 145, 165, 185, 2 x 175)

Assisted Pistols: 4x8

AMRAP in 10 minutes:
- 15 Push ups
- 15 American KB Swings (45 lbs)

Hollowbody Holds 2 x 15

Cool Down: Couch Stretch

Reading:

https://ultiworld.com/2016/09/27/contender-will-wont-win-nationals-mens-division/

-  Truck Stop makes semis this year
- Why is Madison on this list?
- Bravo out in quarters