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091420-091820

September 13, 2020

 

Monday 091420

SKILL WORK/ EXTENDED WARM UP 
EMOM x 12 MINUTES
MIN 1 - Building to Heavy 5-Rep Deadlift*
MIN 2 - 20 Hollow Rocks

*Start moderate and build each round. Goal is to end very close or slightly above workout weight.

(Score is Weight) 

WORKOUT 
FOR TIME
10-8-6
Deadlifts (315/205)|(225/155)
10-20-30
Burpee to Target*

*Ideally 6" Above Standing Reach

(Score is Time) 

Tuesday 091520

Workout 

WORKOUT 
FOR TIME*
21-18-15-12
Hang Clean and Jerks (115/75)|(75/55)
Pull-Ups

*200m Run After Each Full Set.

(Score is Time) 

OPTIONAL FINISHER 
3 SETS
Max Chin-Ups*
Into...
Max Bar Dead Hang

-Rest 2:00 b/t Sets-

*End set without coming off the bar and work immediately into the Max Bar Hang

(No Measure) 

Wednesday 091620

WORKOUT 
EMOM x 24 MINUTES
Min 1 - 250/200m Row
Min 2 - :50 Ring Dip or Bench Dip
Min 3 - :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

(No Measure) 

COOL DOWN 
FOR RECOVERY
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Down Dog
1:00 Seal Pose

(No Measure) 

Thursday 091720

STRENGTH

4 SETS

7 Bench Press

10/10 SA DB Supported Row

-Rest as Needed b/t Sets-

 

WORKOUT

10 SETS

5 Toes to Bar

7 Slam Balls (30/20)|(20/10)

9 DB Push Press (50/35)|(35/20)

 

-:30 Rest b/t Sets-

Friday 091820

STRENGTH 
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex

1 Snatch Deadlift
+
1 Hang Power Snatch
+
1 Power Snatch

(Score is Weight) 

WORKOUT 
AMRAP x 10 MINUTES
6 Power Snatch (135/95)|(95/65)
6 Bar Muscle-Ups

(Score is Rounds + Reps)

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