12/21 Friday

Fitness

A. Split Jerk Wave Loading, 1 rep x 12 sets, 1 min rest – 1st @ 65lb, 2nd @ 70lb, 3rd @ 75lb, and repeat this sequence , moving from 65lb to 75lbs (pick weights heavier than last week)

B. 4 sets ALL OUT:

6 Thrusters @ 95/65lb

6 Pull-ups

6 Thrusters @ 95/65lb

6 Pull-ups

Rest 5min

 

XFit Sport

A. Split Jerk Wave Loading, 1 rep x 9 sets, 1min rest – example ..1st @ 135lb, 2nd @ 140lb, 3rd @ 145lb, and repeat this sequence , moving from 135lb to 145lbs (pick weights heavier than last week)

B1. Front Squat  @ 20X1, 2 reps x 5 sets, 3 min

B2. Muscle-ups, AMRAP x 5 sets, 3 min

C. 3 sets ALL OUT:

9 Thrusters @ 95/65lb

9 Pull-ups

9 Thrusters @ 95/65lb

9 Pull-ups

Rest 5-6min