Wednesday an Thursday

Wednesday, Oct 14th
Prep: Z, Brettzel
16kg TGU stretches and armbars

Turking Getups + Double Swings: Superset, no rest
16kg TGU 1/1rep x 6sets
20kg/16kg Double swings 20reps x 6sets

Finished w/ Hipflexor stretch, Brettzel, Pumps and Z

Thursday, Oct 15th
Prep: Z, Bar hangs, Pumps
FTWSQ 2 x 5reps
BHR 2 x 5reps

Pull up ladder: (1,2,3) x 3sets-18reps

Suitcase Deadlift: brettzel stretch between sets
105lb x 5/5reps
95lb x 5/5reps

Double cleans: bar hangs between sets
(2)24kg 3sets x 5reps

Double Front squats: hip flexor stretch between sets
(2)24kg 3sets x 3reps

32kg holds in lockout: about 30sec 1/1rep