Thursday

Pursuit: 30 min

A. 1 Push Press + 3 Jerk – build as you are comfortable
B1. Seated 1 A DB strict press @21x2 - 6-8 per arm

B2. Candle stick 6-8 reps

B3. Chin- Hang 15-20 sec

    3-5 sets, rest 60 sec

+
FT:

30-20-10

DB FS

Ring Row

DB PP

Cal Row 

 

 

Performance: 30 min

A. Push Jerk – 3,3,3,3,3.

B1. Double Seated DB Press @21x2 - 6-8 reps

B2. Candlestick – 8-10 reps

B3. DH 2 I on rings – 3 reps -https://www.youtube.com/watch?v=KNwLNo4FW4E

    3-5 sets, rest 60 sec

+

FT:

30-20-10
FR Lunge Step (40/24k)
S2OH (same)
KBS Russian (Red/Grn)
Cal Row