BP

Friday, 02.10.23

Overhead option: 1. Split Jerk Wave 3.2.1.3.2.1.3.2.1 2. Barbell Strict Press : 4-6 reps x 5-6 working sets 3. Seated db press 4 x 8; rest :30, followed by single arm pressing x 6-8 reps each size @31X1 // Conditioning: “Jackie” 1k row 50 thrusters 45/33 30 pull-ups

Friday, 02.03.23

Performance A. 24-21-18-15-12-9-6-3Db thrusters 50/35’sPull-ups Fitness:A. Amrap 112.4.6.8 ladderWall ballPull-ups / ring rows // For all post conditioning Strength:A1. Bench press x 5A2. 5-7 slam ballsA3. Russian twist or kb windmills