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Monday Buy in – 12 min 30 sec Jump Squats / 10 PVC OHS / 10 Lying Snow Angels / 10 per arm DB Snatch High Pull Mobility/shoulder activation – 10 /side PVC rotations (12-16) A) Tempo Snatch High Pull 5×3 @light to moderate load *6 second floor to hip (20-30) B) 15 Min EMOM […]
Monday Open gym – Family Day Tuesday Buy in – EA Warm up (0-15) A) Tempo Back Squat 5×5 @33×1 week 1 @50-60% week 2 5-10%+ (15-35)B) Tempo Push Press 5×5 @31×3 same %’s as back squats (35-55) Mobility Buy out – Foam Roll low quad (knee area) and pain ball on feet! Wednesday Buy […]
Monday Warm up – EA Warm up (0-15) A) Tempo Back Squats @33×1 5×5 @50-60%(15-35)B) Tempo Push Press @31×3 5×5 @50-60%(35-55) Buy out – Foam roll Calves and Hammies Tuesday Buy in – 12 min Steady Pace 21 cal ERG / 15 Sit-ups / 9 Push-up mobility – Hand in high band 2+ min per […]
Monday Warm up – 3 Rounds 300m Row/Ski / 10 BTN Push Press / 5 Plate YTWAs / 10 Scorpions / 10 Deadbugs A) Strict Press – Build to a 1rm B) Push Press – Build to a 1rm Tuesday Warm up – 2 Rounds 50 Skips / 10 Glute Bridge / 10 Cossack Squat […]
Deload week!! Monday Buy in – EA Warm up (0-15) A) Bench Press – 6×5 under 60-65% (15-30) B) DB Incline Bench 3×15 (light) (30-40) C1) Narrow Grip Bench Press x10 C2) Banded Push Down x10 c’s x2 (40-50) D1) Supinated BB Row x10 D2) Gymnastic Crunch x20 d’s x2 (50-60) Tuesday Conjugate Upper or […]
Monday Buy In: i.EA Warm-Up ii. Shoulder mobility (0-15) Conjugate Upper A. Bench Press (ME) 5-5-3-3-2-2-1 (15-35) B. Incline DB Press 2×15 (35-40) C1. Close Grip Bench Press 2×10 C2. Tricep Pushdowns 2×10 (c’s 40-50) D1. DB Row 2×10 D2. T2B 2 x 15 (d’s 50-60) Tuesday Conjugate Upper if you did it yesterday look […]
