Tuesday

 Tuesday:

Pursuit 30 min

A. Pwr. Clean – 3 concentric only, build for 10 min.

B1. BB Pendlay Row – 5 reps @2111

B2. GHD Back Ext 12-15 reps

3 sets, rest 60 sec

C1. SB Hip Bridge – 10 rep w/ 2 sec hold

C2.  FLR on floor - 45 Sec

+

40-30-20-10

Ab-Mat Sit-Up

15-12-9-6

DB PP

Performance 30 min

A. Pwr. Clean – 3 concentric only, build for 10 min

B1. BB Pendlay row – 5 rep

B2. BB Hip Thrust – 6-8 rep w/ 2 sec pause at the top.

3 sets, rest 60 sec

C1. GH Raise – 5-7 reps

C2.  FLR on Rings - 45 Sec

3 sets, rest 60 sec

+

40-30-20-10

Ab-Mat Sit-Up

15-12-9-6

DB Ren Row (35#/20#)