• jdh6270

Wednesday, February 10, 2021

A. Take 12-15 min to complete the following:

A1. Double KB FR squats x 10

A2. 20-30sec FLR plus 10 push-ups; may do these on rings

A3. Pendlay row @ 20X1 x 10; 95,65+

B. Buy in: 1000m row

Then:

21-15-9

Power cleans 155,105

9-6-3

Wall walks

Then

Cash out: 1000m row

Masters

A. EMOM 12 min

min 1: Barbell good mornings @ 30X1 x 10 reps; May do these from rack

min 2: 20-30 banded tricep pushdowns

min 3: 10-12 DB bicep curls

B. For time

Buy in: AB 30/25 cal

Then:

5 rounds

10 DB box step ups

8 deadlifts

6 push-ups

Cash out: 2 min Max abmat sit-ups

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Tuesday, March 2, 2021

A. EMOM 12 min min 1: 3 thrusters starting at 95,65; build to a HEAVY set of 3 min 2: row or AB 10/8 cal min 3: strict pull-ups x 5-7 B. 3 rounds for time 20 SA DB thrusters 50,35 15 toe to bar 75 dou

Monday, March 1, 2021

A. Every 90 sec for 6 sets complete the following: Squat clean & jerk x 2 reps @ 75-80% of 1 RM B. 7 rounds for time 14 min time cap 5 power snatch 115, 75 7 bar facing burpees 9 front squats 115,75 M

Saturday, February 27, 2021

AMRAP 21 min/ partner 20 atomic sit-ups 45,25 30 Cal row/AB 40 pull ups 50 back squats 115,75

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