07/21/21: Wednesday

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By
allen
July 21, 2021
07/21/21: Wednesday

allen

   •    

July 21, 2021

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)

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