Nov 21-27

Programming Pursuit & Performance: Nov. 21-27 + Happy Thanksgiving!  Gym will be closed Nov 24th-27th.

Monday:- 35 min

Pursuit

A. BS @ 30x1 – 5,4,3,2,1. warm up, then stay.  Make last rep challenging, not 1RM. Rest 2 min b/t

B1. Assist Chin-Up @ 21x2 3-5 reps

B2. HS practice – 1 WW + 10 Shrugs + 10 sec Hold

B3.  Windshield Wiper - 10 reps alternating

3 sets, RAN

+

15 Min AMR:

45 HEAVY ROPE SKIP

15 Ab-Mat Sit-Up

10 Ring Row

5/3 WW

 

Performance

A. BS @30x1 – 1,1,1,1,1 all between 85-90% and stay. Please no 1RM. Rest 2 min b/t

B1. HS Practice – 1WW + 10 Shrug + 8 Shoulder Tap + 6 Thigh Tap

B2. Wt. Chin-Up – 3-5 reps, moderate wt.

B3.  Windshield Wiper - 10 reps alternating

3-4 sets, RAN

+

15 Min AMR:

50 Dubs

8/5 HSPU

6 Beast Ball, HEAVY

6 DB OH Lunge Step R/L (35/20#)


 

Tuesday:

Pursuit 35 min

A. CGBP @ 30x1 – 3,3,3. Small build, rest 2 min b/t sets

B1. Candlestick – 6-8 reps

B2. Supine Row – 8-10 reps, chin-up, pull-up, mixed grip. Alternate each set.

B3. Quad Crawl w/ 5lb plate– 2 gym length

3-4 sets, RAN

+

FT:

10-1, 1-10

DB Ren Row, moderate
D-Ball Slam

 

Performance

A. CGBP @30x1 – warm-up to 65% 3,3,3. no build

B1. L-Sit Hold - 15-20 sec

B2. 1 Rope Climb

B3. Quad Crawl w/ plate on low back – 2 Gym length

3-4 sets, RAN

+

FT:

18-15-12-9-6-3
FS (40/24k)
Ring Dip

 

Wednesday:

AER #3

open w/ 5-7 min Thoracic Flow

+

45-50 minutes: Doesn’t matter where you start

750/500 M Row

15 Rower Pike Ups
5-7 Bridge Ups

10-15 UNBROKEN Heavy Wall Ball Toss
Side Plank Hold 20sec/side
8-12 Ring Push Ups
1 TH loop Run

 

Thursday:  Thanksgiving Day, Gym Closed

Friday:  Gym Closed

Saturday:  Gym Closed

Sunday:  Gym Closed