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042219-042619

April 21, 2019

 

 

Monday 042219

 

Strength/Skill

Extended Warm Up

Build to Workout Weight for Deadlift

 

Workout 
5 Rounds

1:00 Deadlift (275/185)I(185/125)

1:00 Max Cal Row/ Bike

1:00 Ring Dip

 

Cool Down

Group Mobility

*Hips, Hammies, and quads! Lets open up that posterior chain and prep for tomorrows squatting!

 

Tuesday 042319

 

Strength/Skill

On a 20:00 Running Clock

Build to Heavy 2 Rep Back Squat

 

Workout

"Give"

AMRAP X 12

3,6,9,12,15...

Toe to Bar

Thruster (95/65)I(65/45)

Box Jump

 

Wednesday 042419

 

Workout

4 Rounds For Time

600m Run

16 Single Arm DB Burpee (50/35)I(35/20)

16 Single Arm DB OH Lunge

16  Single Arm DB Snatch

 *All Movements are 8 on one side then swap to 8 on the other side!

 

Optional Guns Finisher

3 Sets to Failure

Max Hammer Curls

Max Strict Press

Max Hollow Rocks

Max Plank

 

Thursday 042519

 

Strength/Skill

Build to a Heavy Set of 3 Hang Power Clean

 

Workout

7 Sets on a 3:00 Clock...

25/20 Cal Row

Max Hang Power Clean

Rest 1:00 B/t Sets

 

R1 & R2 - 185/125  I  155/105

R3 & R4 - 155/105  I  135/95  

R5 & R6 - 135/95  I  95/65

R7 - 95/65  I  65/45


Friday 042619

 

Strength/Skill

On a 20:00 Running Clock

Build to a Heavy 2 Rep Split Jerk

 

Workout

AMRAP X 10 Minutes

2,4,6,8...

Jerk (135/95)I(95/65

5,10,15,20...

Double Unders

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