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120423-120823


Monday

Deadlift Week 7 4x3 Work between 86-92% of 1RM OR increase 10-25lb from last week. *1 working weight for all 4 sets

Bummer for Georgia 4 Rounds For Time 10 Snatch 95/65 50 Double Under 200m Run 11 Min Cap Fitness: Double DB(2) Snatch 75 Single Unders Rx + 135/95

 

Tuesday

3 Christmases (Time) For Time: 30 STOH 115/85 30 Box Jumps Over 24/20 30 Pull-Ups 20 Hang Squat Clean 20 Box Jump Over 20 Pull-Up 10 Cluster (squat clean thruster) 10 Box Jump Over 10 Pull-Up 18 Min Cap Fitness: DBs for Barbell Step-Overs Jumping Pull-Up or Ring Row Rx+ 155/105 C2B Super Set - 4 Rounds 12 DB(2) Bench Press :30 Max Banded Hammer Curl 8-12 (each side) SA KB Z-Press :30 Max DB(1) Standing Tricep Extension Complete all 4 movements with no breaks, then rest as needed.


 

Wednesday

Back Squat Week 7 Set 1-3: 2 Reps 91% Set 4-6: 1 Rep 96% If you don't have a 1RM then just do 5-10lb heavier than last week.)

Stocking Stuffers 4 Steady Rounds 100m Farmers Carry 8/8 DB(1) Bulgarian Split Squats 10-20 Hollow Hold Pull Overs 10-20 Banded Good Mornings

 

Thursday

Deck The Halls (AMRAP - Reps)

AMRAP x 9 5-10-15-20…etc Calorie Row Burpee Over Rower (lateral) -Rest 2 Min- AMRAP x 9 5-10-15-20…etc Calorie Ski Toe To Bar -Rest 2 Min- AMRAP x 9 5-10-15-20…etc Calorie Bike Push-Up Rx+ Strict HSPU Score = Total Reps


 

Friday

Strict Press Week 7 In 16min find a 2RM

Feliz Navidad (AMRAP - Rounds and Reps) AMRAP x 8 6 Power Clean 135/95 4 Shoulder To Overhead 2 Rope Climbs Rx+ 185/125 Fitness: 10 DB(2) Hang Power Clean 6 DB Push Press 10 DB Bent Over Row 6 Burpee

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