The

Workouts

Monday, Apr 15, 2019

Push Press 3-3-8-8Push Press for load: #1: 3 reps @ 60% #2: 3 reps @ 67.5% #3: 8 reps @ 72.5% #4: 8+ reps @ 72.5% of training 1RM*Leave 1-2 reps in the tank on + set.A1. Seated dumbbell press 4x8 repsA2. Dumbbells bent-over row 4x8 repsCindyAMRAP 20 minutes of:•...

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Sunday, Apr 14, 2019

Front Squat 4x8Front Squat for load: #1: 8 reps @ 65% #2: 8 reps @ 65% #3: 8 reps @ 65% #4: 8+ reps @ 65% of training 1RM*Leave 2-3 reps in the tank on + set.*Add 1kg to training max for each additional '+' rep from Mar 26th.Front squat 4x3 reps @ 70% 1RM, tempo...

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Saturday, Apr 13, 2019

For time: Row, Pull-up, Shoulder-to-overheadComplete the following for time:2500m RowThen 4 rounds of:25 Pull-ups25 Shoulder-to-overhead (boys: 50kg; girls: 35kg)-Score: Time-One person working at a time.-2 barbells per team.-Divide workload in any way.Front squat for...

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Friday, Apr 12, 2019

Clean & Jerk 4x3Clean & Jerk for load: #1: 3 reps @ 67.5% #2: 3 reps @ 67.5% #3: 3 reps @ 67.5% #4: 3 reps @ 67.5%Strict pull-up 1 rep every 10 seconds for 2 minutes*Pull-up chest-to-bar or lower if possible.Practice L-sit for 5 minutes3R, 1min @ station: Ring...

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Thursday, Apr 11, 2019

Bench Press 4x8Bench Press for load: #1: 8 reps @ 65% #2: 8 reps @ 65% #3: 8 reps @ 65% #4: 8+ reps @ 65% of training 1RM*Leave 2-3 reps in the tank on + set.*Add 0.5kg to training max for each additional '+' rep from Mar 25th.Bench press 4x3 reps @ 70% 1RM, tempo...

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Wednesday, Apr 10, 2019

Snatch 4x3Snatch for load: #1: 3 reps @ 67.5% #2: 3 reps @ 67.5% #3: 3 reps @ 67.5% #4: 3 reps @ 67.5%Push Press 4x8Push Press for load: #1: 8 reps @ 65% #2: 8 reps @ 65% #3: 8 reps @ 65% #4: 8+ reps @ 65% of training 1RM*Leave 2-3 reps in the tank on + set.*Add 0.5kg...

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