Thursday

Pursuit

A. DL - 3 reps x 4 sets ,build. 12 min. Control the wt. no drop from top.

B1. 1A KBS + Clean x 3 reps R/L

B2. Chin-Up @ 21x1 – 3-5 reps

B3. Jump to Ext + 3 sec lower x 5
   3-5 sets, rest 60 sec

C. BB Hip Thrust 6-8 reps x 3 sets RAN

+
FT:

30-25-20-15-10
Heavy Rope Skip
10-10-10-10-10
Burpee

 

Performance

A. DL - 3 reps x 4 sets, build. 12 min Control the weight. no drop form top.

B1. 1A Alt KBS + Clean x 3 R/L

B2. STRICT C2B Chin-Up – 3-5 reps

B3. wt. Dip @21x1 3-5, slight increase from last week.
    3-5 sets, rest 60 sec

C. BB Hip Thrust 6-8 reps x 3 sets RAN

+
FT:

50-40-30-20-10
Dubs
10-10-10-10-10
 Burpee