Monday - 12.14
A. Deadlift @ 5111 - 3 x 8 / rest 90s (moderate) #85,95,100
B. Close Grip Bench @ 3113 - 3 x 8 / rest 2 min (moderate) #55,55,55
C. Front Squat @ 32X1 - 3 x 10 / rest 2 min (build) #55,65,70
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Hollow Rocks - 5 x 20 / rest 90s
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Burpee x 10 AFAP. 6:34 with 2 mins rest programmed in
Russian Swing x 20 (#44)
/ rest 60s
x 3
Tuesday - 12.15
5 rounds
400m Run
12 Box Jump (step down) (20”)
Battle Rope x 30s (double arm wave)
/ rest 90s
Wednesday - 12.16
Rest
Thursday - 12.17. What weight do you recommend for these movements?
3 sets:
A1: KB Front Rack Reverse Lunge x 20 alt steps / rest 30s #25 kettle bells
A2: Seated (floor) SA Neutral Grip DB Press @ 2112 x 10 per arm / rest 30s #15
A3: SL KB RDL @ 2112 x 10 per leg / rest 2 min #25 (these usually really bother my back. Did light weight but no issues this time!)
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15 min AMRAP. Completed 2 full rds plus carries, wall wall and 6 t2b. Been doing t2b vs k2e because movement feels better...is this bad?
SA Overhead KB Carry x 100ft per arm
Wallball x 10UB
K2E x 10
Primal Crawl x 100f
Slamball x 10
Friday - 12.18
4 rounds
Push-up @ 3030 x 10
DB Hammer Curls x 20 #15,15,20,20
DB Flies x 20 #10
Banded Tricep Pushdown x 20
/ rest 90s
+
100m Row @ 100% / rest 30s x 20
Kept 1:57-2:00 pace each round
Saturday - 12.19
Power Clean - 10 min practice
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5 min EMOM - 1 Power Clean + 6 Front Squat (#75-95) #75... Not a lot of practice on cleans...this is heaviest I have cleaned since the open last year
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30 min Z1 Row / Run / Bike (your choice on how to break it up) *keep HR @ 135bpm
Sunday - 12.20
Rest
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