Friday, January 11, 2019

Warm-up:
3×5 Strict Press
3×5 Upright Row
3×8 Barbell Curl
3×5 Hang Muscle Snatch
Ramp-up

Skill/Strength:
Jerk – 5×2 @ HAP

MetCon:
4 rds. for time

  • 8 DL 225/153
  • 16 Floor Press 95/63
  • 32 DU or 96 SU

Powerlifting – Friday – Max Effort Upper Body 

  • Floor Press – 1 RM
  • B-O Barbell Row – 4 x 8
  • DB Curl – 3 x 8
  • DB Extension – 4 x 12
  • Woodchop – 4 x 15
  • Banded Pulldown – 100 ea.
  • Banded Facepull – 100 ea.

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