07/21/21: Wednesday

Today's WorkoutWarm Up

• 3 Sets
  • 5 Banded Pass Throughs
  • 10 Ext. Rotations (Band on the rig)
  • 15 Face Pulls
• 3 Sets
  • 5 Hand Release Push Ups
  • 7 Single Leg Step Ups (Each)

Strength10 - 8 - 6 - 4 - 2

• Bench Presses (increase weight as reps decrease)***Attempt to start around 85% of 10 RM - 6/22/21***

Conditioning - "Farm to Table"AMRAP 10

• 10 Farmers Step Ups (20" or less - rx: 40#|30# crx: 50#+|35#+)
• 10 Hand Release Push Ups (crx: deficit push ups from DBs)

Accessory4 Sets

• 15 DB Squeeze Presses
• 30 Banded Tricep Extensions

Barbell

• Lifts
  • Every 1:30 x 6: Power Clean + Hang Squat Clean:
    • 55% - 2 + 2(2)
    • 60% - 2 + 2(2)
    • 65% - 2 + 2(2)
  • Snatch (Low Blocks):
    • 55% - 2
    • 60% - 2
    • 65% - 2
    • 70% - 2(4)