Wednesday

 

Pursuit

A. BS – 3 X 8 – build small ea. set
B1. Pendlay Row @ 21X2 – 6-8 reps; small build
B2. DB neutral grip press in hip bridge  – 8-10 reps
X 4 – 6 sets; rest 90sec b/t
+
AMR in 12 mins
4 DB HPC – you choose wt.
12 Box Jump SD
8 DB Ren Row
 
 
Performance
A. BS – 3,3,3,3,3 (All done b/t 80-85% of 1RM)
B1. 3Strict Press + 3PP; small build
B2. Strict T2B – 8-10 reps
X 4-6 sets; rest 2-3 mins
+
AMR in 12 mins
4 Power Cleans (Use 70% 1RM)
12 Box Jump-Overs
7/4 Strict Pull-Ups