September 13th, 2018

THURSDAY

Fitness:

“A1. Strict PU 4 x 4-5 @ 31×1
A2. DB BP 4 x 5-7 @ 3010
+
B1. Sled push x 5
B2. Malcolm x 5
B3. American KBS 5 x 12
C. TGU 3 per side x 4 sets”

Competition:

“A. Split Jerk 5 x 1
**From the floor
*Did not change anything this week. We all need more touches/exposure
+
4 sets
8 BB BP
10 Burpee to 6″” touch
12 HSPU (a mix of strict + kipping)
+
**work whatever style HSPU needs the most work
+
SL Accessory work (10-12) mins
The goal here is to get better @ pistols. Some may need to work mobility before attacking the movement”